Thursday, May 5, 2016

>> new skill-based wod!

Are you ready to get gymnasty? We’re launching a class that will cover gymnastics-based CrossFit movements at 5:30 p.m. Thursdays starting today. The hour-long session will cover preparatory movements for pull-ups, handstand push-ups, muscle-ups and other skills, along with LOTS of midline work. All levels are welcome; the only requisite is that you are ready to tackle the fundamentals — while having FUN! Hope to see you there!

All other Thursday classes contain normal programming.

050516 WOD

A. Three rounds of the following:

0:30 ME jumping lunges

0:30 rest

0:30 ME hollow rocks

0:30 rest

0:30 ME row

0:30 rest

B. Every 3:00 for 18:00 (6 sets)

Odd sets (1, 3, 5):

Row 250 meters

15 Russian kettlebell swings (70/53)

10 HR push-ups

Even sets (2, 4, 6):

Run 200 meters

15 wall balls (20/14) to 10′

10 toes-to-bar

C. Mobility

1. Quad rollout with foam roller (1:00 / leg)

2. Pec smash with lacrosse ball (1:00 / side)