Rowing Sandwich

Dec 27th, 2019

Category: CrossFit

Rowing Sandwich

Trevor – Full Beast Mode

Upcoming Holiday Schedule
We will be running one box (Southie Green) only all week Between Xmas and New Years for All Levels CrossFit Classes. Come on in and get your fitness on!
Thursday 12/26 – All levels classes in Southie Green @ 11am, 12pm & 3pm. Open Gym 1-3pm.
Friday 12/27 – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm. CTX @ 6am.
Saturday 12/28 – All levels CrossFit classes in Green @ 8,9,10,11, & 2pm, 12pm Intro to CrossFit class. Babysitting is cancelled. No mobility class. No classes in Southie Orange.
Sunday 12/29 – CrossFit classes at 9 & 10am only. CTX @ 10am. 11 & noon CrossFit classes are cancelled.

Warm-up
25/20 Calorie Row

Then

2 Rounds
10 Handstand Walk Around The Box (5 to the left and 5 to the right)
20 Lateral Up and Overs
20 Box Crunches

Strength
Push-press
2-2-2-2-2

WOD
50/40 Calorie Row
30 Box Jumps 27|24
40 Shoulder to Overhead 115|75
30 Box Jumps 27|24
50/40 Calorie Row

Level 2- 95,55; 24|20
Level 1- 75,35: Step Ups
ADV – 30|27

Extra Work
15 Minute Clock
12 Front Rack KB Box Step Ups (Moderate weight @ 24|20)
1:00 plank