This Saturday is our first ever Bring a Friend Day. The workout for the bring a friend day will be different than the regular class, but will still have many of the same components. You are welcome to bring whoever you want- significant other, brother/sister, parent, co-worker, roommate, or a buddy. They do not need to have any experience with CrossFit. We are going to cover all of the movements in detail and there will be multiple coaches on to help all of the newbies. The workout is a partner workout and is as follows:
Row 2000m (suggested-switching every 250m)
80 Thrusters (95,65)
80 Burpees
Row 1000m (suggested-switching every 250m)
-Partition the reps as necessary. Only one partner works at a time.
This is a perfect opportunity to bring in someone that has heard you blab about CrossFit and show them what it is all about. You will partner with your buddy, cheer them on, and help make their first experience a fun and positive one. There is no advance sign-up necessary. Just make sure they arrive a few minutes early to fill out some paperwork.
Skill
Ball Up
Handstand Push Up
WOD
10 Rounds
30 Double Unders
5 Handstand push ups
7 Toes to Bar
Level 3 – 3 HSPU, 20 Double Unders
Level 2 – Hand Release Pushups 7 rounds, 15 Double Unders
Level 1 – Hand Release pushups, 7 Rounds, Singles
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