Announcement
We will be closed this Sunday for Easter. Enjoy time with family and we'll see you Monday!
CrossFit
Conditioning
”Weight Vest Wednesday”
AMRAP in 20 Minutes:
Run 400m or 12 Turf Lengths
Then 5 Rounds Of:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Filly Press [Video]
Complete 3 sets of 10 Filly Press.
Choose your weight based on how you feel for the day.
Split Stance Double KB Bent Over Row [Video]
Complete 3 sets of 10 Split Stance Double KB Bent Over Row.
Choose your weight based on how you feel for the day.
Bootcamp
5 mins w. Partner: P1- 20 sit ups P2: Plank *1 MIN rest
10 MIN:
Lunge Length DW and BK (1x)
8/10 AD cals
10 Slamballs
10 Piyo Pushups
*1 MIN rest
10 MIN:
Lunge Length DW and BK (1x)
20 DU/40 Singles
10 Push Press
8/10 Pulls ups/RR
*1 min rest
5 mins w.Partner: P1: 10 Plank Alt Toe Taps P2: Hollow Holds/Rocks
$out= 10 reps x3 RNDS: Fly Front Raises Around the worlds (Alt directions) Prone plate raises
