CrossFit – Wed, May 6
FREE GUEST DAY – Wednesday May 6th.
Make sure your guest has completed the waiver!Member Appreciation Day
Saturday, May 9th
Earn a raffle ticket for each class you take May 2nd through 9th – so many prizes to win!
Multiple vendors and treats!

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

SLIPS (Checkmark)

2 min each station

Scales

2 x 15 sec front / 15 sec back each leg

L-Sits

4 x 15 sec hold / 15 sec rest

Inversions

3 x 30 sec hold / 15 sec rest between

Planks

1 min front / 30 sec each side

Stretching

30 sec each choose two stretches and alternate

Couch, Pigeon, Bretzel, Scorpion, Prone Shoulder …

Metcon (Time)

Partner WOD 1 works, 1 rests

100 Wall Balls 20/14

200 Kayakers

100 Ring Rows

200 Walking Lunge

100 Cal Row/bike/ski

200 Box Step Ups 24/20″

100 DB Snatch 30/20 (rx+ 50/35)

22 Min Cap

Cooldown

3 pos scorpion

prone shoulder

pigeon