thursday

Mobility with Josiah today at 4:30 pm. Zoom link:​https://us04web.zoom.us/j/428893601

Mobility tonight will be focused on squat and pistol mobility. Equipment needed include a lacrosse or tennis ball and something soft to lay on (carpet, mat, etc). 

Here are the links to join the CrossFit classes on Zoom:
6:15 am: https://us04web.zoom.us/j/415507453
9:00 am: https://us04web.zoom.us/j/813155071
12:15 pm: ​https://us04web.zoom.us/j/974986514

Warm-Up

20 Cal Bike or 2:00 Run, Bike or Row
-Into 3 ROUNDS
7/7 Single Arm DB High Pulls
7/7 Single Arm DB Strict Press
​25’/25’ Single Arm Overhead DB Walk

Metcon

AMRAP x 13 MINUTES
100 Double Unders
25 Reverse Burpees (sub 25 toes 2 bar if you have access to rig)
100 Double Unders
25 DB Box Step-Overs (50/35)|(35/25)/(24/20)
(Score is Rounds + Reps)