Bring-A-Friend Day Partner WOD!

Jul 29th, 2021

Category: Uncategorized

Bring-A-Friend Day Partner WOD!

Lele crushing that 30″ Box!

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!

Bring a friend….or 4

Warm-up
P1- Bike 12|8 Cals*
P2- Step Ups or Box Jumps**
-Switch-

P1- Bike 12|8 Cals
P2- Russian Swings
-Switch-

P1- 5 Inchworms with a double push-up
P2- Unweighted Lunges
-Switch-

*Schwinn/C2 Cals – 18|12
**Newbies do one full round of step ups before attempting

Bring a Friend Day WOD
2 Rounds
60|50 Calorie Bike*
60 Kettlebell Swings 1.5|1
60 Box Jumps or Step-ups
60 KB Lunges
60 Push-ups

*Schwinn/C2 Cals = 90|75

Level 2- 1|0.75
Level 1- 0.75|0.5, 40 Reps

Extra Work – Active Recovery
2.5k Air Runner
3.5k C2 Bike
1k Row

Scaled
1.5k Run
2.5k C2Bike
500m Row