Announcements Saturday August 2nd from 8:30am-9:30am. Come out and enjoy a Saturday Morning of Team WODs mixed with paddle boarding at Wrightsville SUP! $15.00 per athlete, and you MUST reserve a spot ahead of time with payment. *Checks payable to Wrightsville SUP. **If you have your own board sign up at NO cost ***15-30 people for sign up ****Sign Up at the front desk Main - CrossFit View Public Whiteboard: bit.ly/1rwFo1Z Easy Day Warm Up (No Measure) BEFORE class Airdyne or Row 3-5 Min + Mobility Work 5 MIN AMRAP: 5 Air Squats (2 sec hold in the bottom) 10 High Kicks w/trunk twist 15 Sit Ups Squat Clean (1x1) A. Squat Clean; tough single EMOM for 12 min 1 rep building to a tough single Metcon (20 Rounds for reps) EMOM for 20 min odd - 6 UB Thrusters @45% of A even - 25 sec MAX Cal Row *stagger in 2 even # groups **1 cal = 1 rep ***1 UB set = 6 reps ****No UB = No reps COACHES MOBILITY TIME Mobilize with your Coach if there is any time remaining for Class
Posted on: Mon, 21 Jul 2014 22:06:49 +0000