Bring a Friend Day – INDOORS
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 canโt wait to meet you! Member’s please bring your friends and Non-Members come in and make some new friends!
Warm Up
P1 – 15|12 Cal Bike
P2 – Scap Push-Up
*Switch
P1 – 200M Run
P2 – Prone Swimmers
*Switch
P1 – 15|12 Cal Ski
P2 – DB Squat with Press Out at the bottom
*Switch
Mobility
Quad Mash
Shoulder opening
Accessory
Accumulate 2 minutes of each of the following*
Handstand Hold
Hanging L-Sit
Wall Sit
*you can break this up any way you want – ex 4 round of 30s of each
L3 – 90s of each
L2 – 2 Minutes of High Plank, Pull Up hang, Wall Sit
L1 – 90s High Plank, Pull Up Hang, Wall Sit
Bring a Friend Day WOD
In 7 minutes complete:
70|50 Calorie Bike
-Then AMRAP-
Single Arm Dumbbell Snatches 50|35
*Switch off on the bike and then on snatches
Rest 90s
In 7 Minutes Complete
800m Run together As a Team
-Then AMRAP-
Thrusters 95|65
*Switch off on thrusters
Rest 90s
In 7 Minutes Complete:
70|50 Calorie Ski Erg
-Then AMRAP-
Sit-ups
*Switch off on ski erg then work in tandem on sit-ups
Score=total Reps
L1/Friends โ 60|50 Cals, 65|35 Thrusters, Scale DB as necessary
Extra Work – Active Recovery
100-75-50-25
Row Cals
Bike Cals
Ski Cals
Short on time?…start at 75 or 50