DON’T FORGET!!
9:00 AM – LIFTING CLUB
10:00 AM – CROSSFIT TEAM WOD
WARM UP:
400 M. Run
Then:
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
10 Scorpions
SKILL:
7 Min. of Bar Work
-Hollow Taps
-Bar Push Aways
-Butterfly Practice
LIFT:
Make Up Lift
Or
Back Squat
2 Rounds
5@75%
3@85%
2@90%
WOD:
“RELAY”
Teams of 4
400 M. Relay Row (400 Each Person)
Then:
75 KBS (70/53) (53/44) (44/35) (35/26)
75 C2B Pull Ups
75 Burpee Box Jumps (24) (20) (12)
75 KB Lunges (70/53) (53/33) (44/35) (35/26)
75 T2B
Then:
400 M. Relay Row (400 Each Person)
POST WOD:
Coach’s Stretch
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