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 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!
Warm Up
Partner Up
P1 – 12/10 Calorie Ski
P2 – Pull To Stand
Switch
P1- 12/10 Calorie Ski
P2 – DB High Hang High Pulls
Switch
P1 – 12/10 Calorie Ski
P2 – DB Reverse Lunge
Switch
Double WOD
WOD 1
12 Minute AMRAP
2 Rope Climbs
10 Single Arm Devils Press 50|35
12|10 Calorie Ski Erg
Level 2 – 40|25, 1 Rope Climb
Level 1 – 30|15, 2 Pull 2 Stands
ADV – 70|50, 1 Legless, 1 Regular
Rest 5 Minutes
WOD 2
12 Minute AMRAP
8 Toes to Bar
10 Pistols*
12 Sit-ups
14 Air Squats
ADV -GHD Sit-ups
*reverse goblet lunges 1.5|1 can be subbed for scaled pistols
Extra Work – Active Recovery
40-30-20-10
Air Runner Cals*
Row Cals
Bike ERG Cals
*Can Sub – 400, 300, 200, 100m Run for the Air Runner