Friends & Family Day!
All are welcome. These workout days will be programmed for all levels of fitness. Share this post, our webpage, and/or our mission with friends and family.
CrossFit
Strength
Push Press [Video]
Complete 5 sets of 8 Push Press (#95/65 Rx; #115/80 Rx+)
Work on barbell cycling speed.
Conditioning
AMRAP in 20 Minutes:
• 30 Sit-ups
• 20 Calorie Row
• 10 Burpees Over the Erg
• Rest 2 Minutes
Bootcamp
AMRAP in 9 Minutes:
• 10 Airdyne Calories
• 15 Slam Balls
• 20 Toe Taps
Rest 1 Minute
AMRAP in 9 Minutes:
• 100 Singles or 50 Double Unders
• 15 Plank Pikes
• 20 Bicycle Abs (R+L=1)
Rest 1 Minute
AMRAP in 9 Minutes:
• 10 Wall Ball Shots
• 15 Knee Tucks on Ball
• 20 Skaters
