FRIDAY 3-9-18

FRIDAY
ANNOUNCEMENT:
6, 8 & 11 AM REGULAR CROSSFIT CLASSES:
workout posted below

*FRIDAY NIGHT LIGHTS 4:30 & 5:30 PM
OPEN WOD 18.3
Warm up will be on board sign in for a schedule time. No Open WOD on SAT.

*SATURDAY REGULAR Class at 9:00 am

 

FRIDAY  6/8 & 11 AM
WARM UP
1 min Row
1 min Bike
200 m run
Then 2X
10 leg swings L/R
10 SHPT
10 OHS
10 Mountain climbers
10 Hallow Rocks
1 min thoracic opener
W/ med ball/ foam roller

 

For time:
1 rounds of:
25 Row Calories
15 Push ups
— then —

5 rounds of:
400 m Run
15 OHS 95/65
— then – –
1 Rounds
25 Cal Row
15 Push ups

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