CrossFit – Thu, Apr 24
Monday 6:30pm is Beginners class starting 4/7.
It is open to everyone, a great class to spend more time on technique and form!

Warm-up

10 Arm Circles

10 Jumping Jacks

10 Plate around the head rotation

10 OH Lunge with Plate

25 Ft Bear Crawl

25 Ft Backwards Bear Crawl

Runners Lunge

Accessory Work

Xo Sym Iron Scap

Skill Work

Handstands

Handstand Walks

Metcon (AMRAP – Reps)

2xs

1 min on, 1 min off

  1. handstand holds
  2. assault bike
  3. Farmers Carry 53/35 (rx+ 70/53) – use KB
  4. Sit Ups (rx+ GHD)

1,2,3,4,1,2,3,4

Total Reps = score

Cooldown

Band OH Stretching

Band Leg Stretching

Kneeling Wrist