Garnysh will be here today giving out samples and selling meal preps to go for the am classes!! Come out between 9am to 1pm !
CrossFit WOD
PERFORMANCE + FITNESS
A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
BootCamp WOD
INTENSITY
A.
16 MIN AMRAP
250m Row/ 300m Run
2 Wall Climbs
8 Goblet Squat & Lunge
10 Burpees
B.
4 MIN AMRAP
8 Elevated Single Leg Squats (4 each leg, do from plyo box, etc)
8 Weighted Step Ups
-1 Min Rest-
C.
4 MIN AMRAP
8 Alt. Pike Knee to Elbow
8 Ring Rows
