Classes are held in Southie Orange today. There is a CrossFit Level 1 Cert in Southie Green.
There will be no Open Gym today at 5pm. Open Gym before 8am and after 5pm will be held in the Southie Green Toaster. Open gym at all other times will be held in Orange.
Class takes preference and please be respectful. Thank you for your cooperation.
Warm-up
:45s work :15s to Rotate
-Box Step Ups
-Russian Swings
-Shoulder Activators
-Abmat Sit ups
-Box Jumps
-American Swings
-Kip Swings
-V-Ups
Mobility
Shoulders
Accessory
EMOM9
1. 10 Half Kneeling Strict Press R*
2. 10 Half Kneeling Strict Press L*
3. 10 Plank Drags
*add weight or bands to make this more challenging
WOD
EMOM20
1. 15 Box Jumps
2. 20 Kettlebell Swings 1.5|1
3. 15 Toes to Bar*
4. 20 Sit-ups
*can be subbed with V-Ups
Level 2 – 1|0.75, 10 Toes to Bar
Level 1- 0.75|0.5 15 swings, 15 Hanging knee raises,15 sit-ups
ADV- 2|1.5, 20 TTB, 27|24 inch box
Extra Work
27-21-15
Back Squats
HSPUs
165|110
L2 – 135/95
L1 – 95/65