CrossFit – Wed, Apr 30
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

carioca

Runners lunge

20 Windmill

20 Alternating Scorpion

10 Alt Curtsey squat

20 Alternating cossack squat

20 PVC OHS

2 Rounds

5 Front Squat

5 OHS

5 Scap Pull Ups

5 Pull Ups

Front Squat (5@65%, 5@75%, max @ 85%)
Metcon (Time)

4 Rounds

200 M Run

20 Pull Ups

20 OHS 75/55 (rx+ 95/65)

rest 1 min between rounds

Cooldown

Couch

Kneeling Lat

½ kneeling Thoracic Rotation