Bring-A-Friend/Free WOD 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 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!
Warm-up
20/15 Calorie Bike
Then
2 Rounds
5 Reps of Squat Therapy with Med Ball as a Squat Target
5 Med Ball Push Press to Target
10 Med Ball Death March
10 Med Ball Hamstring Curl
Mobility
Quad Rolling
Hamstring Rolling
Strength
E2MOM12
Back Squat
3 Reps
WOD
3 Rounds
20|15 Calorie Bike
15 Deadlifts 225|155
25 Wall Balls
Level 2 – 185|125
Level 1 – 135|95
ADV – 25|20 Cal Bike, 255|170, 30|20lb Wall Ball
Extra Work
4 Rounds
3:00 Work/1:30 Rest
-200M Air Runner
-100’ SB Carry*
-Max Ring Muscle-Ups
Scale Muscle-ups with Bar, Jumping, Ring Thing or Dips
*No RX weight for the SB, go AHAP