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CrossFit increases our GPP across broad domains, long, medium, and short. We've hit them all lately. This was another super fun workout that dropped us. Bonus points for just staying on your feet at the end. Thanks CFHQ.

5 rounds:

95 pound Sumo deadlift high pull, 21 reps
21 Ring dips (*prog/band ^mix/"bar)

Alice Anne- 45*  17:23
Eric- Rx  15:40
Derrick- Rx  19:31
Russell- 75  19:18
Dave- 65"  22:22
Kathryn- 65*  18:37
Casey- Rx  19:15
Todd McK- 55^  22:50
Juan- 80  16:54
Teresa- 65*  17:40
Candice- 55*  17:26
Abby- 55^  16:54
Jimmy- Rx  22:50
Delaina- (4) 35"  12:00
Adam- (3) 45"  12:25
Quincy- (3) 45"  14:16
Todd- 95 HSPU sub for dips  18:23
T- 75  17:00

Great workout everyone. Things could get dicey fast if you weren't locked down. Organization of the core and shoulder girdle was necessary for hips to do their thing. Oh yeah, timing too. The SDHP relies on perfect timing. Pulling early? You are working way too hard.

We talked about a few strategies to keep timing spot on. Thanks for hitting those targets.

We took any Dips. Most got plenty of Ring dips, some mixed bars and rings, and some used the paralettes. Good job pushing. Those Dips, however you got them, added up quickly. If you got all your Dips on the rings, hooyah- great job.

Nice workout John Straka. You are now a Viking.

www.trackmypr.com

Thanks for another great day at CFSF.

Branimal

Hard play, fun work.
CFSF