Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.
CROSSFIT
WOD:
40 Calorie Row/600m Run/28 Cal Bike
40 Sit-Ups
40 Russian KBS
30 Calorie Row/400m Run/21 Cal Bike
30 Sit-Ups
30 Russian KBS
20 Calorie Row/300m Run/14 Cal Bike
20 Sit-Ups
20 Russian KBS
10 Calorie Row/200m Run/7 Cal Bike
10 Sit-Ups
10 Russian KBS
*Athletes may do American KBS.
-Athletes may do GHD’s, Weighted Sit Ups, Toes-2-Bar, V-Ups.
GOAL: 15:00 - 25:00
MOBILITY:
Upper Body
Puppy Pose - 1:00
Bands On Rig - :30s - 1:00 at each position
Lower Body
Pigeon Pose - 2:00 Each Side
Butterfly - 1:00
Pike/Forward Fold - 1:00
Straddle - 1:00
Couch Stretch - 2:00 Each Side
SWEATFEST
Every 4:00 X 5
Row 250m or Bike 8 Cals
20m Farmer Carry
20 KBS
10 DB Deadlifts
Max Sit Ups
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
