Classes are held in Southie Orange today. There is a CrossFit Level 1 Cert in Southie Green.
There will be no Open Gym at 5pm today. Open Gym before 8am and after 5pm will be held in the Southie Green Toaster. Open gym at all other times will be held in Orange.
Class takes preference and please be respectful. Thank you for your cooperation.
Warm Up
1:00 Work/:10 Rest & Rotate
-Bike – 75-80%
-Med Ball Front Squat w/Press Out
-Bike – 80-90%
-Muscle Snatch*
-Bike – 90-100%
-Shoulder Activators
*Rotate Through Positions – High Hang, Mid Hang, Floor
Mobility
Lat rolling
Lat Stretching
Strength
E2MOM12
Power Snatch
3 Reps
WOD
75|60 Calorie Bike
75 Wall Balls
E2MOM- 5 Strict Pull-ups
Subs:
Schwinn Bike = 105|90
Row = 90|70 cals
Air Runner =
Level 2 – 75|50
Level 1 – 65|35
Extra Work – Active Recovery
8 Rounds
Run 400m
Ski 400m
Coaches Note: This should take 30 minutes-ish. Short on Time? – cut down the rounds