I know I speak for Ellen and everyone else on staff when I say how grateful I feel to be part of CrossFit Syracuse. The first Friday Night Lights of the 2018 Open was incredible. A big thank you to everyone who helped make tonight happen the way it did. Everyone on staff hustled and crushed it as usual, thank you all. The members though, holly shit you all rock! From people willing to judge, organize, MC, take photos and videos, Beer Belly Deli for the food, Nicole for massage, the members who took the judges course, the team captains, assistant captains and team members who make our gym look so awesome; thank you so much.
And Saved By The Barbell, thank you for this
Durability
1-Legged Hip Lift + MB x 20 reps per leg x 2 sets
Terminal Knee Extension x 1 min x 2 sets
Skill/Strength
Long Warm Up
WOD
4 Rounds
15 Knuckle Push-Ups
35 Back Squats (45/35) Rx+ 95/65
30 Second Handstand Hold
Knuckle push-ups are to be completed with knuckles on the green floor mats or rolled mats. The only way to scale this is to do them kneeling or with band assistance from the rig (which is lots of fun), can’t do knuckles to a box.
We will be using boxes however, for the handstand holds.
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