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Jonathan

Tuesday December 5

Event Date: December 5, 2017

Weekend Schedule Reminder

This weekend we are hosting a CrossFit Level 1 Seminar.  

We will be operating on the following modified schedule: 

Saturday & Sunday

7am: CrossFit Group Class

7am: Boot Camp

6pm-8pm: Open Gym

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Workout of the Day

Warmup

3 sets in 15-20 minutes: 
10 Overhead Squats
10 Hip Extensions
10 GHD Situps
10 Strict Chinups (scale reps/sub 3-5 neg/sub 15 ring rows)
10 Strict Dips (scale reps/sub 3-5 neg/sub 20-30 sec support hold)

Prep

15 Calorie Row
10 Burpees
10 Box Jumps
5 Burpee Box Jumps

Training

For time: 
30/24 Calorie Row
30 Burpees 
30/24 Calorie Row
30 Box Jumps (24/20)
30/24 Calorie Row
30 Burpee Box Jumps

Post time to comments.

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