Tuesday, February 13, 2018

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Friends & Family Day!
All are welcome. These workout days will be programmed for all levels of fitness. Share this post, our webpage, and/or our mission with friends and family.

CrossFit

Strength
Back Squat [Video
Complete 5 Sets of 3 Back Squats.
Choose your weight and build as you go, as long as you hit depth.

Conditioning
AMRAP in 20 Minutes:
• 6 Turf Width Shuttle Sprints
• 15 Wall Ball Shots (#20/14)
• 15 Kettlebell Swings (#55/35)
• 6 Turf Width Shuttle Sprints
• Rest 2 Minutes


Bootcamp

AMRAP in 5 Minutes:
• 100m row + 20 Squat Jumps
• 200m row + 18 Squat Jumps
• 300m row + 16 Squat Jumps
• 400m row + 14 Squat Jumps

Rest 1 Minute

AMRAP in 5 Minutes:
• 10 Bicep Curls
• 10 Strict Shoulder Press
• 10 Rows
• 10 Triceps

Rest 1 Minute

AMRAP in 5 Minutes:
• 6 Turf Width Shuttle Sprints
• 20 Flutter Kicks (R+L=1)

REPEAT