Thursday September 24th

Thursday September 24th

Don't forget switchover to Wodify coming soon, update your billing info in the wodify app, app online or with a trainer. New waivers coming out also so look for those in an email also.

Warm-up

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Weighted Pull-Ups 7X3 HAP Make these tough, time to ween off of bands or to a lighter band.

Metcon

AMRAP: 12 Minutes
KBTH: 15 (24kg/16kg)
Renegade Row: 10
Lunge 80’ (No bells)

Extra Credit

100 Du's rest 1 minute X 3
Scale to 50, 25, or less as needed. Goal is to get some double unders going with ample rest.

 

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