CrossFit – Sat, Apr 11
FREE GUEST DAY Sat. 4/18  8,9,& 10am2 Youth Summer Programs
June 8 – Aug 7th
3-3:45 ages 13-17
3:45-4:30 Ages 8-17
Check your email for details

Warm-up

2 min Cardio

10 alt scorpion

10 alt runners lunge

6 Alt Samson

10 Inch worms

Accessory Work

3×6 each leg:

Single leg RDL

Bulgarian Split Squat

3×8

Slant Board Goblet Squat

Cossack

Nordic

#OllieStrong (AMRAP – Rounds)
5 x 3 min amrap w/1 minute rest
Score Full Rounds
3 Deadlift 155/105 + 185/125
6 Ring Rows
9 DB Push Press 30/20 + 50/35

Cooldown

couch

½ kneeling thoracic rotation

Pigeon