Last Call! Cubbie Clean Out!

Sep 18th, 2019

Category: CrossFit

Last Call! Cubbie Clean Out!

Andrea – Pushes Hard

Last Call!  We are asking everyone who has shoes, bags, etc. anywhere in the gym (shelving in the toaster & behind the men’s room, or cubbies in Southie Green and Orange) please take them home until after the Showdown next weekend (9/21-9/22). We need the areas to be clear to make room for the competition. Once the Showdown is over, you are more than welcome to bring your shoes back and leave them at the gym again on Monday. Anything that is left, will be put in lost and found and donated to goodwill a month from now. Everything will be cleared tomorrow Thurs 9/19. We thank you in advance for your cooperation!


Warm-up

9:00 EMOM
1. 12/10 Calorie Bike
2. 45s of Shoulder activators in Hollow Position.
3. 10 KB Seated Strict Press (5 on each side, increase the weight as able in rounds 2 and 3)

**Round 2 – 5-10 Strict Toes To Bar or Leg Raises

**Round 3 – 10 Around The World (coaches walk around with PVC and challenge athletes to go around it)

Strength
E2MOM10
Strict Press
5-4-3-2-1

WOD
30 Toes to Bar
40/30 Calorie Bike
50 Kettlebell Swings (2,1.5)

Level 2- 1.5|1
Level 1 –1|0.75
ADV- 50 Toes to Bar, 50|40 Bike, 50 Swings

Cash-out
30-20-10
Hollow Rocks
AbMat Sit-ups

Extra Work
3 Rounds
10 DB Snatch 70|50
50’ HS Walk

ADV – 100|70, 100ft