Check In: Marina Park 7am
WOD 1 Start End
Start 8:00 9:00
WOD 2 (@ Beachside CrossFit)
Womans L1 10:00 10:27
break 10mins
Womans L2 10:37 10:46
Break 15 mins
Mens L1 11:01 11:37
Break 10mins
Mens L2 11:47 12:19
60 min Break
WOD 3/4/5
Heat 1 1:20pm 1:40pm
Break 5 min
Heat 2 1:45pm 2:05pm
Break 5 min
Heat 3 2:10pm 2:30pm
Break 20 mins (mod-RX)
Heat 4 2:50pm 3:20pm
Break 5 mins
Heat 5 3:25pm 3:45pm
Break 10mins
PODIUM / PIC 3:55
WARM UP:
200 M. Run
Then:
2 Rounds
5 Pull Ups
10 Sit Ups
15 Air Squats
Then:
200 M. Run
Then:
Shoulder Mobility
SKILL:
5 Min. of Handstand Walking
*Have fun!
WOD:
“GYMNASTY”
20 Min. EMOM
ODD: 7 T2B
EVEN: 5 HSPU
*Score all rounds in which you are able to do all the reps.
POST WOD:
Shoulder Mobility
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