Sunday PumpDay!

Dec 29th, 2019

Category: CrossFit

Sunday PumpDay!

You Vs. You

Weekly Strength/Benchmark Schedule – Click Here
Schedule UPDATE
Today – Sunday 12/29 – CrossFit classes at 9 & 10am only. CTX @ 10am. 11 & noon CrossFit classes are cancelled.

Monday 12/30 – All Levels CrossFit Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm. CTX @ 6am & 6pm

Warm-up
Partner Up!
P1 – 12/10 Calorie Bike
P2 – Med Ball Thruster
Switch

P1 – 12/10 Calorie Bike
P2 – Uneven Push Ups on Medball
Switch

15 Lying Med Ball Chest Throw to Partner
Switch

Strength
Bench Press
5-4-3-2-1

*Partner up and spot each other

WOD
30-20-10
Bike for Cals
Wallballs 20|14

Ladies Cals- 24-16-8
Schwinn Cals – 45|36-30|24-15|12

Level 2- 14|10 Wallball
Level 1- 20-15-10 Cals 10|8
ADV – 30|20

At Home WOD

4 Rounds
10 Bridge Ups
10 Side Lying Leg Raises x Side
10 High Plank Opposite Knee to Elbow (5 x Side)

Then

World’s Greatest Stretch – 2:00 x Side (0:30 in Each Position)