Bring-A-Friend Day!
Have you always wanted to try crossfit and see what all the buzz is about? Today is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! So get ready for the best hour of your day! Free WOD Day is happening TODAY! All are welcome to drop-in for any class! No prior experience with CrossFit is necessary and no advanced registration required. Please just be sure to arrive at least 10 minutes early prior to your class to fill out a waiver. We can’t wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!
Warm-up
Grab a long band
2 Rounds
:45 On| :15 Off
-Bike
-Bandy presses
-Bandy Side steps
-Shoulder Activators*
-KB Swings**
-Prison Burpees***
*2nd Round = Hanging hip touches
**Rd 1 – Russian Swings, Rd2 – American Swings
*** 3/2 Push Ups in each Burpee
Mobility
Shoulder Rolling
Bring a Friend Day WOD
100/80 Calorie Bike
100 Sit-ups while Partner holds a plank
100 Burpees
100 Kettlebell Swings (2,1.5) while partner hangs from the pull-up bar
*Complete a 200m Jog as a team after each movement
*Schwinn = 150/120
Level 2- 40|25
Level 1 – 30|15
ADV – 70|50
Extra Work
Active Recovery
6 sets
E4MOM
12 Cals Ski
24 Cals Row
12 Cals Skir*
Can sub Air Runner or Bike