CrossFit – Wed, Nov 5
VETERANS DAY – WEEK SCHEDULE CHANGES:

 Friday 11/7 – last class is 4:30 pm

 Saturday 11/8 – 9 am only and Advanced class at 10 am

 Sunday 11/9 – normal class schedule

 Monday 11/10 – last class is 4:30 pm

 Tuesday 11/11 – 8 and 9:30 am only, reservations are required

Warm-up

10 ea:

leg swings

slant board squats

cossack

30/20 cal

alt scorpion

5 inch worms

XO Sym Iron Scap

10 Scap Pull ups

5 Pull Ups

15/12 cal

2x

3 pull up

5 push ups

9 squats

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cooldown

band shoulder

band leg stretch

½ kneeling thoracic rotation