Bring-A-Friend Day!
Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. 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!
Primarily Indoors
Warm-up
2:00 on Bike Increasing the Speed every :30
Then
Every 90 Seconds
-10/8 Calorie Bike Then AMRAP Scap Push-Up
-10/8 Calorie Bike Then AMRAP Single Leg V-Up
-10/8 Calorie Bike Then AMTAP L-Sit Deadhang
WOD 1
In 15 Minutes for Time
30|20 Cal Bike
5 Rope Climbs
20|14 Cal Bike
4 Rope Climbs
10|8 Cal Bike
3 Rope Climbs
Schwinn Bike – 45|30-30|21-15|12
Level 3- 4-3-2 Rope Climbs
Level 2 – 3-2-1 Rope Climbs
Level 1 – 5-4-3 Sit to Stand
ADV – Legless
WOD 2
At 15:00
AMRAP 10
8 Toes to Bar
9 Push-ups
10 Sit-ups
Level 2 – 6 TTB, 7 Push Ups
Level 1 – 5 Push Ups
ADV – Ring Push Ups, GHD’s
Extra Work
EMOM15
1. Bench Press – 5
2. Weighted Pull Ups – 5
3. Rest