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CrossFit Now – CrossFit


WARM UP

Warm up 30 (No Measure)

Pipe warm up

Divide the class into groups of 3-5

Have everyone grab a PVC and each

group stand in a circle with the ends of

their PVC’s touching each other

Have everyone take one large step back.

Everyone holds PVC vertically and when

coach yells GO everyone runs to

grab the PVC of person to their left

If any PVC falls that whole group does 3 burpees.

Do this for 2:30 to the left and then

2:30 to the right

MOBILITY

Squat Prog on Wall (No Measure)

https://www.youtube.com/watch?v=FRQU-ECCo08

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

STRENGTH

Thruster (10 E2MOM 3-3-3-3-3)

REST

4 min

WOD

10>1 KB SDLHP Run (Time)

10-9-8-7-6-5-4-3-2-1

Kettlebell Sumo Deadlift High Pull

100m Run

RX 53/35

RX+ 70/53

M1 35/26

M12 26/18