Southie Sing-a-Long – Join Us!

Apr 17th, 2019

Category: CrossFit

Southie Sing-a-Long – Join Us!

Tony – Up the Rope like a NINJA

Southie Sing-A-Long
Save the date for our first social event of the spring! Join us for a night of karaoke fun to celebrate the close of the open and hang out with your southie peeps! This year we’ll have a separate room with our own karaoke stage from 9-11:30PM! After that it’s free game and open to the public 🙂

Date/Time: Saturday 4/27 9PM-??
Location: Wild Rover, 63 Chatham Street, Boston
Details: No Cover, No Line, Free Food and a separate room to hang out with your southie crew
*You do not have to sing but it’s of course encouraged! Don’t worry if you don’t know anyone going, by the end of the night you will!

Warm-up
E2MOM 6
1. 30 Double Unders + 30 V-Ups
2. 30 Double Unders + 20 Air Squats
3. 30 Double Unders + 10 Inchworms

Mobility
Thoracic Opening (peanut opening and thoracic stretching with barbell)

Strength
E2MOM14
3 Overhead Squats
@80% – build to 85%

WOD
3 Rounds
15 Power Snatches (95,65)
30 Double Unders
15 Toes to Bar
30 Double Unders

Level 2- 75,50
Level 1- 55,35

Extra Work
Teams of 2
Run 400M Together
100/80 Calorie Ski (one works at a time)
Run 400M Together

*If performing alone cut the ski in half