CrossFit – Wed, Apr 24
Summer Body Kickstart
Initial meeting/Sign up Sunday 4/28 10:30am
Program starts 5/1, Ends 6/2
Sign Up sheet sent via email, hard copy on the bulletin board
Open to the public as well $79 per participant
Initial meeting/Sign up Sunday 4/28 10:30am
Program starts 5/1, Ends 6/2
Sign Up sheet sent via email, hard copy on the bulletin board
Open to the public as well $79 per participant
Warm-up
Metcon (AMRAP – Rounds)
16 Min EMOM
1. 12/10 Cal Bike (rx+ 15/12)
2 . 8 Ring Rows
3. 12/10 Cal Row (rx+ 15/12)
4. 8 Push Ups (rx+ 12)
Cooldown
- Prone Shoulder
- Foam Roll Quads and Lats
- Scorpion
500 M Row or 30 Cal Bike
Hip Circle Activation
Runners Lunge
Samson
Carioca
10 Band Pass Thru
15 Band Pull Aparts
2×20 Walking Lunge
5 ea. ATG split Squat
5 Push Up
6 min – switch position every 30 seconds
Rotisserie Planks