6.29.16

 In W.O.D.

Announcements

July 4 WOD in the Park
We are celebrating America’s day with a bang! It’s WOD in the park time gang.
9am – Heritage Park
BBQ after at the box
Please bring a side dish
Friends and family welcome!
This will be the only scheduled class for the day.

CrossFit Mayday – CrossFit

View Public Whiteboard

Warm-up

10 KB Swings

10 Air Squats

20 Lunges

3 x

Row 800 M

LX Ball to side hip

T spine smash/ stretch on foam roller

Shoulder Press (4×4 @ 80% 1 RM)

Metcon (Time)

5 RFT

10 Over Head Squats 105/75

5 Burpee Box Jumps 24/20
Scaled:

5 RFT

10 Front Squat 105/75

5 Burpee Box Step Ups 20

Finisher

5 rounds NOT for time

25 m sled push

10 GHD Sit Ups

Conversational pace.

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