Veteran’s Day

Nov 11th, 2019

Category: CrossFit

Veteran’s Day

Sean – He’s Strong, Conditioning, and a Bodyweight Ninja!

*Veterans Day Schedule Update*
We will be running a reduced schedule all day today.
1 box only – All Levels Classes @ 530, 630, 9, 11am, 12pm, 4, 5, 6 & 7pm. No classes in Southie Orange.

Warm-up
Dynamic Warm Up

Mobility
-Softball Anterior & Posterior Shoulder Roll
-Partner Shoulder Internal Rotation Stretch

Skill
Rope Climb

WOD
4 Rounds
600m Run
3 Rope Climbs
30 Push-ups
15 Power Cleans 135|95
Rest 2 Minutes

Level 3 – 2 Climbs, 20 Push-ups
Level 2 – 115|75, 1 rope climb or 2 10 ft climbs, 10 Cleans, 20 Push-ups
Level 1- 95|45, 10 Cleans, 15 Push-ups,
ADV- 15 Strict Handstand Push-ups

Extra Work
Every 30s for 10 mins
1 Heavy Power Snatch

SWEAT 6:30AM in Southie Green
Every 3 Minutes for 30 Minutes
250m Row
Then
A. X Double Unders
B. X Distance Bike
C. X Burpees

Below is reps/distance for each of the intervals broken down by levels. Athletes complete A the first interval, B the second interval, and C the 3rd, and they continue that throughout the 30 Minutes. There should be 10 250m sprints.