CrossFit – Sun, Apr 12
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

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Clean and Jerk (Build to heavy 3 rep max)
Metcon (Weight)

12 Min Amrap

1 C&J

6 Burpees over the bar

Score = weight

*Focus is on QUALITY reps of C&J rather than speed

Cooldown

Kneeling Wrist

Pancake

Couch