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
Conditioning
Part 1
With a 16 Minute Time Cap:
1000m Row
25 Burpees
100 Double Unders
25 Burpees
100 Double Unders
Part 2
3 Person Team:
AMRAP in 14 Minutes:
• 150 Airdyne Calories
• Rest 2 Minutes
Bootcamp
2 min 2 width shuffle + 8 shoulder presses
2 min 6 width runs + 4 sprawls
2 min 2 lunge widths + 4 squat jumps
2 min 6 width runs + 8 jacks
2 min rest
9 min AMRAP
10 DB thrusters
20 double mt climbers
30 DB weighted sit ups
1 min Rest
9 min AMRAP
10 bicep curls
20 cal row
30 doubles or 50 singles
