CrossFit – Sat, Apr 18
FREE GUEST DAY Sat. 4/18  8,9,& 10am2 Youth Summer Programs
June 8 – Aug 7th
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for details

Warm-up

3 Min Cardio

Plate Warm Up

5 each Around the World

10 each:

Front Raise

Tricep Press

Plate Row

Jumps on/off

squat while pushing plate out

lunge w/rotation over forward leg

plate burpees

5 each wagon Wheel

Push Press (5×5 75-80%)
Baseline (Time)
500 meter row
40 air squats
30 sit ups
20 push ups
10 pull ups

Cooldown

3 POS scorpion

Couch

Pigeon