This weekend (Memorial Day) Schedule
Today – Saturday – one box only – General CrossFit classes in Southie Green at 8,9,10,11 & 2pm only. There will be no 3pm and no 930 or 1030 in Southie Orange. Intro, Oly, Mobility and Strongman will be at regularly schedule times.
Sunday – Classes at 9am and 10am only. No 11am or 12pm.
Monday Memorial Day – Classes at 9am, 10am and 11am in Southie Green
REGIONALS
Don’t forget to watch the CrossFit Southie squad at Regionals Today and Tomorrow live at http://games.crossfit.com/ There heats will be between 9 and 1 each morning.
Mobilize &Stabilize
Hip and Hamstring Health
-Roll and Stretch
-Single Leg DL crossovers
-Bandy side steps
WOD
1000m Row
400m Run
40 Front Rack Lunges (95,65)
Rest 1 Minute
750m Row
300m Run
50 Push-ups
Rest 1 Minute
500m Row
200m Run
60 Sit-ups
Level 2 (75,50), 40 Push-ups
Level 1 (65,35), 30 Push-ups
Strongman Class: Skill
Yoke Carry – Instructional Video
Strongman Class: Strength
Build up to a heavy 50’ yoke carry (no drops)
Strongman Class: WOD
800m Barbell Carry (back rack) @ Bodyweight.
Every time you drop the barbell, perform 5 burpees on the spot.
L2 – .75xBW
L1 – .5xBW