Every first Sunday of the month at 9:30am Coach Kama runs an awesome Yoga class. Studies show that performing Yoga will increase your flexibility/mobility, relieve stress, help you relax, recover from workouts and burn calories, too!
Wednesday
CrossFit
Strength:
Bench Press, 3 X 10 @ 20RM load
• rest 2-4 minutes between sets
WOD:
EMOM X 20 of:
Minute 1 = 8 Burpee Box Jump Overs, 24/20
Minute 2 = Assault Bike 12/10 Calories
Minute 3 = 15 Double Russian KBS, Blue/Pink
Minute 4 = Row 15/12 Calories
Minute 5 = 30 second Plank Hold
*NOTE: reps may be scaled down by your Coach to ensure you are able to get some rest/transition time between stations. These EMOMs are not designed to be a full minute of work. Instead you should push to finish the movement quickly, then have some time to recover before starting at the next station
Optional Accessory Work:
3 sets NOT for time of:
20 GHDSU
20 Hip Extensions
20 Matador Dips
BaseFit
WOD:
5 rounds of:
15 Squat Thrusts
15 Jumping Jacks
15 V-ups
15 A-Squats
15 Pull-ups
– Rest 1 minute after each round
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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