First Spring Southie Social THIS SATURDAY!

Apr 24th, 2019

Category: CrossFit

First Spring Southie Social THIS SATURDAY!

Billy

Southie Sing-A-Long
Save the date for our first social event of the spring! Join us for a night of karaoke fun to celebrate the close of the open and hang out with your southie peeps! This year we’ll have a separate room with our own karaoke stage from 9-11:30PM! After that it’s free game and open to the public 🙂

Date/Time: Saturday 4/27 9PM-??
Location: Wild Rover, 63 Chatham Street, Boston
Details: No Cover, No Line, Free Food and a separate room to hang out with your southie crew
*You do not have to sing but it’s of course encouraged! Don’t worry if you don’t know anyone going, by the end of the night you will! For more details and to RSVP, visit our Facebook Invite HERE

Warm-up
2 Rounds
1 Minute Each of
-Handstand Hold or High Plank Hold
-Wall Sit
-Pull UP hang in Active Hollow position
-Air Squats

*Clock keeps ticking- if you need to come down and rest, shake it out. Go for it. If you can go the distance, go the distance. All movements, especially Air Squats should be for Quality, not Quantity.

Skill
Peg Board

Benchmark WOD
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Level 3- 75 pull-ups
Level 2- 50 Pull-ups, 75 reps of each
Level 1- 50 reps of each

Scores/Comments from “Angie” Performed on 6/30/2016
Scores/Comments from “Angie” 7/9/2015

Rest Exactly 5 Minutes from your finish time and then complete:

Core Ca$H Out
1 Min Plank
1 Min Side Plank Right
1 Min Side Plank Left
! Min Alternating V-Ups
1 Min Bicycle Abs

ADV – Rest 1 Minute and Repeat a 2nd Round

Extra Work
3 Rounds
100 Double Unders
14 Sandbag Over Shoulder (140/90)
100M SB Hug Carry