A few of CFMG's own at the CFL1 Cert. this past weekend
*SWOD: Front squat 15/15/15 (Aim to use 60% or more of your 1RM)
Barbell walking lunges 10 steps x 4 sets
*Each set should be "heavy" but you should be able to finish the sets unbroken.
Mobility: Foam roll, focus on quads., glutes, and hamstrings for about 5-10 min.
Please checkout our info about the CrossFit Open (3/6-4/7) at CFMG. We are currently planning how we will run the Open workouts but it is looking like we will be doing a Saturday competition session. We just wanted to make sure you all had a heads up, and we are encouraging everyone at CFMG to sign-up. "Even if you have never competed before, this will be a good opportunity to dive in and sign up, because you have the support of the whole CFMG community to rally behind you, and you will be doing the workouts in the comfort of your "home" gym."
Also, if you are planning on judging during the Regional level of competition you'll need to checkout the Online Judging Course.