CrossFit – Wed, Oct 9
Perimenopause & Menopause workshop 10/10 6:30pm – 8:30pm
Space is limited to 10.  $50WEAR PINK on Thursday 10/17 for our Breast Cancer WOD & Fundraiser!

Warm-up

soldier

samson

runners lunge

inch worm

—

Set up & practice and rotation of class

Then take class through a few reps of full rotation

Metcon (AMRAP – Reps)

2x

1 min on 1 min off

  1. Ring Rows
  2. T2B (Scaled V-ups)
  3. GHD (Scaled Sit Ups)
  4. a). Assault run b). Ski Erg
  5. Sled push high/low rx 4×45/2×45
  6. Push Up
  7. Shuttle Run 25 Ft
  8. C2Bike
  9. KB Swing 35/26 (rx+ 53/35)
  10. Slant Board Goblet Squat 35/26 (rx+ 53/35) (scaled – no weight or No board)

Score = reps

*Classes over 10, start 2nd group on “off min”

Cooldown

3 POS Scorpio

couch

pigeon