Bring A Gift & WOD With US!

Dec 15th, 2018

Category: CrossFit

Bring A Gift & WOD With US!

Coach Chad – Instructing the Class Through the Warm Up!

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)