CrossFit – Fri, Feb 28
Saturday March 1st, 8th & 15th – 8 & 9am only. Anyone doing the Open will come and get judged during this time.
Advanced class returns Saturday, March 22nd.
Advanced class returns Saturday, March 22nd.
Warm-up
Metcon (Time)
Partner Wod
1 works 1 rest
3000 m Row
60 S2OH 75/55 (rx+ 95/65)
120 Sit Ups
60 Power Cleans
120 Air Squats
60 OHS
120 Kayakers 20/14
60 Thrusters
30 Min CAP
Cooldown
Band Shoulder
Band Hip
Kneeling Hamstring
3 Min Cardio
10 PVC pass thru
10 Leg Swings
front rack stretch
10 PVC Push Jerk
10 Power Clean
10 OHS
10 Thrusters
Parther up – set up bar & Ball
I go you go
2x thru
3 each:
S2OH
Sit Up
Power Clean
Air Squat
OHS
Kayakers
Thruster