Bring – A – Friend Day WOD!

Kev, Jenny, Carly & Andrea – Bring-A-Friend…..or 4!

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!

Primarily Outdoors – Parking Lot will be used for Fitness

W/ a long band
2 Rounds
:40 On| :15 Off
Banded presses
Side steps
Monster walks
Banded KB Swings*
Banded push ups*

*Can scale to regular push ups and/or swings without a band

World’s Greatest Stretch

Bring a Friend Day WOD
100 Thrusters 95|65
100 Sit-ups while Partner holds a plank
100 Kettlebell Swings 1.5|1
100 Burpees

Run 200m with your partner after each exercise.

Level 2- 1| 0.75
Level 1- 0.75|0.5, 70
Newbs – 100m runs; 80 reps

Extra Work
Partner Conditioning
You Go, I Go – Break as you like
1 Mile Run
2k Ski
3k Bike Erg