Saturday
9:30am – Open Community Workout
This weekend will be our first Open Community Workout. This will be a large group, Coach-led workout.
Feel free to bring your friends, family, neighbors and co-workers to let them try out CrossFit.
Dynamic warm up
Group warm up
Skill
Pistols and pistol progressions
Strength
Push press
5-5-5-5-5
Ring dips
5-5-5-5-5
Wod
Partners
10 minute amrap
10-20-30-40….
Thrusters 95/65
Push ups.
MAD MOBI
Lat stretch band
Knee on the wall
Lat stretch band
Roll lats
Shoulder bully