730 & Noon Pop Up Today. Check our Class Schedule for all upcoming Pop Up and Zoom times.
Warm-up
2 Rounds
-40 KB/Plate Toe Taps (20 Each side)
-10 High Plank Hand off to on a Plate with a Push Up
-10 Plate Hang Snatch
-10 Seated Plate Cross Chop Low to High*
-10 Seated Single Arm Plate Pizza Press *
Mobility
Chest/Anterior Shoulder Barbell Mash
Strength
EMOM10
2 Push-press
WOD
300 Reps for Time, Following the Pattern:
20 seconds of Pull-Ups
10 seconds of Rest
20 seconds of Push-Ups
10 seconds of Rest
20 seconds of Sit-Ups
10 seconds of Rest
20 seconds of Air Squats
10 seconds of Rest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed
*WOD Credit – Crossfit.com
At Home WOD
300 Reps for Time, Following the Pattern:
20 seconds of Odd Object Swings
10 seconds of Rest
20 seconds of Push-Ups
10 seconds of Rest
20 seconds of Sit-Ups
10 seconds of Rest
20 seconds of Air Squats
10 seconds of Rest
After the round of squats, begin again at the top with the Swings. Keep a running total of reps and continue working until 300 reps are completed
Extra Work
3 Rounds
50’ HS Walk**
50’ Front Rack Lunge 95|65
Rest 1:1
3 Rounds
50’ HS Walk
30 Jumping Lunges
Rest 1:1
3 Rounds
50’ HS Walk
20 Pistols
*Sub 25ft or 3 Wall Climbs
** 16 Lunges if in place