WHAT A GREAT TURNOUT FOR OUR CROSSFIT SOCIAL.  THE FOOD IS GETTING

BETTER AND BETTER! SPECIAL MOMENTS FOR MIKE AND EMILY AND THEIR NEW

BABY COMING IN LESS THAT 9 WEEKS!  SO BLESSED TO HAVE SUCH A

WONDERFUL CROSSFIT FAMILY AND STRONG COMMUNITY.

Warm up 

• 10 lunges with torso twists using MB
• 10 side to side lunges using MB
• 10 ps towel slides for hamstrings
• 10 planks moving in a circle left and right 
• 10 ps single leg around the world with weight plate
• 2x parking load outside banded running pulls with a partner, switch 

Strength 6 rounds

Dbell bottom up lunges, back foot in up on bench and start at the bottom. 5 ps ..* Line the benches down the middle of room and place an ab matt under knee*

using the same Dbell do 8 DB burpees

 

WOD 1 circuit 20 min emom  WEAR WEIGHT VEST FOR RX

sled push … am class choices choice

sled pull…… am class choices choice

hang cleans 95/65

ladder

slam ball