Southie On The Beach Volleyball!

Jun 13th, 2019

Category: CrossFit

Southie On The Beach Volleyball!

Jenny

Southie On The Beach Volleyball!
Join us for an awesome day of fun in the sun! We’re setting up for our 3rd year of Beach Volleyball! Come by for some friendly competition! We’ll also have corn-hole and spike ball, or just come by to chill with us and enjoy this summer weather! Volleyball teams are made on the fly. For more information check out our Facebook Invite HERE


Date/Time: Sunday, June 30th/9:30AM start
Location: Carson Beach in Southie
Cost: FREE

Warm Up
Partner Up!
Run long way to 200M Line with one Med Ball

Med Ball Partner Warm Up
-Chest Pass
-Sumo Throw
-Side Toss
-Burpee Toss
-Seated Russian Twist

Accessory
3 Rounds
10 Skull Crushers
10 Lat Pull Over

WOD
In 20 Minutes Complete
1 Mile Run/2k Row or Ski/3 Mile Bike
Then AMRAP
15/12 Calorie Row
15 Box Jump Overs
15 Medball Sit-ups

Level 2 – 1200m Run/1500m Row or Ski/2 Mile Bike
Level 1 – 800m Run/1000m Row or Ski/1.5 Mile Bike
ADV – GHD Sit-ups

445 Conditioning Class
Partner Style
120/100 Calorie Row
60 Burpees
100/80 Calorie Ski
60 Burpees
80/60 Calorie Bike
60 Burpees

-one partner works while the other partner rests