CrossFit – Fri, Apr 25
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

400 m run

10 alt scorpion

10 alt runners lunge

10 alt samson

10 inchworm

10 burpees

2x – 1 for each hand – waiters walk

50 m pinch carry – use plate

Skill Work

Rope Climb

Turkish Get Up

Metcon (AMRAP – Rounds and Reps)

25 Min Amrap

200 M Run

1 Rope Climb

2 turkish Get Ups 26/18 (rx+ 35/26)

4 Burpees

200 M Run

1 Rope Climb

4 TGU

6 Burpees

Each round add 2 reps to the TGU & burpees 🙂

Cooldown

Kneeling wrist

3 POs scorpion

½ kneeling thoracic rotation