Gym is open from 2:30pm-8pm tonight. Come work on some strength/skills, or jump in a class.
2:30-5pm Open Gym
5pm BaseFit:
30-25-20-15-10-5 of:
Medball Cleans, 30/20 pound ball
Push-ups
• Carioca 50 meters out/back after each set
6pm Oly WOD:
7pm CrossFit:
Warm-up:
Tabata Mash-up x 8 minutes of:
Airdyne
Heavy Russian KBS
Double Unders
L-Sit Hold
Strength:
Push Press build to a 3RM, then 2 drop sets at 5 reps each
20 pounds less each drop set
WOD:
15 minute AMRAP of:
100 meter Run
6 Handstand Push-ups
6 Chest to Bar Pull-ups
12 Step KB OH Lunge, Blue/Pink
Warm down:
400 meter Walk
25 Hollow Hold to Superman
2 minute elevated hamstring stretch, 1 minute each side
2 minute Pigeon stretch, 1 minute each side
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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