Big Wishes WOD Day!
Join us TODAY for a special WOD dedicated to helping our Big Wishes Gift Drive! All are welcome, the workout is beginner friendly and no crossfit experience is necessary! For more information visit our Facebook invite HERE
Please bring an unwrapped gift from the list below to take class. We’re so excited to help these local children out and we hope you’ll join us!
Warm Up
In 3 Minutes
.7/.5 Mile Bike
Then AMRAP Step Ups
Rest 1 Minute
In 3 Minutes
500/400m Row
Then AMRAP Plank Hold
Skill – Technique
Box Jumps
WOD
2 Rounds
In 8 Minutes complete
1.5/1.2 Mile Bike
20 Shoulder to Overhead (135,95)
Then AMRAP
Box Jumps
Rest 2 Minutes
In 8 Minutes complete
1000m Row
Then AMRAP
20 Hang Squat Cleans (135,95)
Then AMRAP Sit-ups
Rest 2 Minutes
Level 2- 115,75
Newbie/ Level 1 Version
2 Rounds
In 8 Minutes complete
1 Mile Bike
20 Shoulder to Overhead (65,35)*
Then AMRAP Step-ups
In 8 Minutes complete
750m Row
20 Front Squats*
Then AMRAP Sit-ups
*Limited mobility and or strength- use Dumbbells
Extra Work
10-2
DB Snatch
Start off with a challenging weight and increase as able
*Between Sets Accumulate One Minute Parallette L-Sit
(Scale with knee tuck hold)