Bring-A-Friend Day Partner WOD!


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 canโ€™t 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

P1 – 200M Run
P2 – Prone Swimmers

P1 – 15|12 Cal Ski
P2 – DB Squat with Press Out at the bottom

Quad Mash
Shoulder opening

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-

*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
Row Cals
Bike Cals
Ski Cals

Short on time?…start at 75 or 50