CrossFit – Wed, Apr 15
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

3 Rounds Rowling – burpee penalty

Plate Warm Up

5 each Around the World

10 each:

Front Raise

Tricep Press

Plate Row

Jumps on/off

squat while pushing plate out

lunge w/rotation over forward leg

plate burpees

5 each wagon Wheel

Bench Press (5@75%, 3@85%, Max@95%)
Metcon (AMRAP – Rounds and Reps)

8 min amrap

10 KB SDLHP 53/35 (rx+70/53)

10 Russian KB Swing

10 Goblet Squats

10 Popovers (hands on bench feet jump over bench)

Cooldown

3 pos scorpion

½ kneeling thoracic rotation

elephant walk