Pump Sesh

Sep 2nd, 2018

Category: CrossFit

Pump Sesh

Crossfit = Infinitely scalable

Schedule Updates
Sunday, 9/2 – No Endurance Class
Monday, 9/3 –  All Levels Classes at 9AM & 10AM only. Goose will be here at 8AM hitting the WOD if anyone wants to come in for an early session.
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!

Warm-Up
EMOM 6
1. 12 Burpees
2. 20 Jumping Lunges
3. :30 L-Sit on Rings

Mobility
Chest Opening

Strength
Superset
1’. Bench Press
3-3-3-3-3
2. Bent-over row
5-5-5-5

WOD
3 Rounds
20 Front Rack Lunges (115,75)
15 Ring Dips

Level 2- 95,65
Level 1- 75,45, 10 Dips

**There will be no coached endurance WOD today at 10AM.
Class will resume next Sunday, September 9th. If you still need your endurance fix, give this one a try:
4 Rounds
500m Row
400m Run
300m Ski Erg
Rest 4 Minutes

At Home WOD
10-1
Burpees
Sit Ups
100M Run after every round