Are you or a friend looking to give CrossFit Southie a try? Now is the time! Check out our holiday specials available now through 12/23. Stop by the front desk or click here to register for the 3-Month Special.
Warm-up
2 Rounds
Every 90 seconds
1. Row 250m
2. 10 Burpee Step Up w/ Knee Drive
3. 10 PVC Pipe OHS w/ Pause
Strength
EMOM 10
2-pos Squat Snatch
-High Hang
-Mid Hang
Keep the load light-to moderate. Focus on technique.
WOD (20 minute cap)
1000m Row
21-15-9
Burpee Box Jump
Overhead Squats (115,75)
1000m Row
Level 2 – (95,55)
Level 1 – (75,35)
Extra Work
18-15-12-9-6-3
Strict Ring Dips
L-Pull Up
50ft Handstand walk
WOD Credit – Linchpin
Conditioning/Bootcamp
(6:30AM in Southie Green/4:45PM in Southie Orange)
3 Rounds
4 Minutes of Rowing
3 Minutes of Biking
2 Minutes of Running (AR bootcamp)
1 Minute of Ski Erg
Rest 2 Minutes
*No Rest between exercises. Accumulate max reps.