April 10, 2018

April 23-27 we will be doing another bring a friend week! You guys are more than welcome to bring in anyone that would like to experience one week of CrossFit, sweatshop, or yoga on us! This is a great opportunity to see what we do without committing to anything until you have given it a fair shot. If anyone has any questions, feel free to reach out to us! We look forward to a fun week and meeting some new people!
4/10

Warm-up
2 Rounds
300/250m Row
:30 Front rack stretch (each arm)
10 punter kicks
5 inch worm to cobra
5 Bootstrap squats
Metcon
Against a 30 minute clock
Metcon (Time)
0:00-10:00
5 rounds
6 box jumps (step down)
8 push press 95/65
10 Air squats
Rest until 10:00 and then...
Metcon (Time)
10:00-20:00
5 rounds
8 Thrusters 95/65
50 Double unders
(8min cap)
Metcon
Metcon (Time)
20:00-30:00
Run 1 mile
*If you are unable to complete the mile loop under 10min, run inside or ask your coach for different options.
Cool Down
Coach led mobility with remaining time in class
Optional Accessory
Done after class on your own
3 sets
15 V-Ups
Rest 15 seconds
60 Second Plank Hold
Rest 15 seconds
45 Second Side Plank Hold (Left)
Rest 15 seconds
45 Second Side Plank Hold (Right)
Rest as needed

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