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!
Member Referral Bonus If your friend signs up within two weeks of the Bring a Friend Day class, you will each earn a $25 referral bonus! Your friend will receive $25 off of their first monthly membership payment, and you’ll receive $25 off of your next monthly membership payment.* Just make sure your friend mentions your name at time of sign up.
Warm Up
Dynamic Warm Up Fun!
2 Rounds
P1- 10 Wall balls
P2- Wall Sit
Switch
Partner WOD
200 Double Unders|300 Singles
120 Kettlebell Swings 1.5|1
100 Wall Balls 20|14
80 Kettlebell SA Push-presses
60 Kettlebell Lunges
200 Double Unders/300 Singles
Level 2- 1|0.75
Level 1- 0.75|0.5, 200 singles
ADV – Heavy Rope; SA OH Lunges
Partition the reps between partners. Complete half KB Push-presses on each arm