Bring-A-Friend Day!
Have you always wanted to try crossfit and see what all the buzz is about? THIS THURSDAY is your chance to try out a beginner friendly WOD here at CrossFit Southie and see what it’s all about! Get ready for the best hour of your day! Free WOD Day is happening This Thursday. 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!
Primarily Indoors
Warm-up
2 Rounds
Bike
30s easy, 30s @ 90%
40s easy, 20s @ 100%
50s easy, 10s @ 110%
Then
1x through
10 MB Step Ups
20 Single Leg V-ups
5 MB Front Squats
5 MB Push Press to Target
5 Wall balls
10 Box Jumps
Mobility
Quad Rolling
Quad Stretch
Skill
Ball-ups
Strict Toes to Bar
WOD – 30 Min Cap
E5MOM
15|10 Calorie Bike
10 Toes to Bar
15 Box Jumps
Then AMRAP Wall Ball
Continue until you reach X Number of Wallballs
Schwinn Bike = 22|15 Cals
RX= 100
Level 3= 80
Level 2= 60, 12|8 Cals
Level 1= 40, 10|6 Cals
ADV- 20|15 Cals, 15 Toes to bar, 27|24 Box
Time Cap = 30 Minutes
Extra Work
EMOM10
Odd – 30s Sandbag Hug Hold 140|90*
Even- 9 Deficit HSPUs
ADV – 200|150 Sandbag
*Scale the # of HSPUS or the deficit