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
Partner Up!
1:00/:30 Rest & Rotate
P1- Ski
P2- Scissor Kicks in Hollow position (Rd 1)
Switch
P1- Bike
P2- Alternating Lunges
Midline
4 Rounds
:30s Renegade Rows
:30s Sit-ups
:30s Rest
FREE WOD DAY
3 Rounds
90s Work: 30s Rest and rotate
1. Ski Erg
2. DB Front Rack Lunge 50|35*
3. Double Unders
4. Bike
5. Dumbbell Push-press 50|35
Rest 2 Minutes between rounds
Level 2- 40|25
Level 1- 30|15
*newbs can scale to goblet kb lunges
Conditioning 4:45PM in Southie Orange
Assault Bike
3×30/24 Cal with :30 b/t
Rest 1 Minute
4×15/12 with :15 b/t
Then Row
3×40/30 Cal with :30 b/t
Rest 1 Minute