Squats & Sunshine – CFS

Jul 2nd, 2017

Category: CrossFit

Squats & Sunshine – CFS

Shiv – Stone to Shoulder

4th of July Weekend Schedule
Sunday 6/2 – Normal Schedule
Monday 6/3 – All levels classes at 530AM, 630AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM. There WILL be bootcamp class at 6:30AM.
Tuesday 7/4 – Partner WOD! All levels classes at 8AM & 9AM only. Happy 4th!

Strength
Back Squat
5-5-5-5- Straight Sets

WOD
5 Rounds
10 Toes to Bar
15 Push-ups
20 Sit-ups

Level 2- 1,0.75
Level 1-0.75,0.5

Endurance Class Wod @ 10am in Southie Orange
In 6 Minutes
200m Run (To Start and at Mi-nute 3)
21-15-9
Burpees
V-Ups

Rest 90 Seconds

In 6 Minutes
250m/200m Row (To Start and at Minute 3)
21-15-9
Box Jump Overs
Hand Release Push-Ups

Rest 90 Seconds

In 6 Minutes
200m Run (To Start and at Mi-nute 3)
21-15-9
KB Swings
Box Step-Ups

Rest 90 Seconds

In 6 Minutes
250m/200m Row (To Start and at Minute 3)
21-15-9
Double Unders x 3
Sit-Ups

DISCUSSION 1 Comments

  1. Daniela Bitto 07/02/2017 at 7:00 pm

    BS 215
    Wod 9:42RX