January 6, 2018

Free Day Partner Workout!

In teams of 3 with a running clock perform 2 rounds of:

0:00-3:00 / 12:00-15:00

Team member 1: 20 Kettlebell swings

Team member 2: Hold bottom of squat

Team member 3: Rest

Rotate as many times as possible

 

3:00-6:00 / 15:00-18:00

Team member 1: 20 Sit ups

Team member 2: Hold front plank

Team member 3: Rest

Rotate as many times as possible

 

6:00-9:00 / 18:00-21:00

Team member 1: 20 Pull ups/Ring Rows

Team member 2: Hold side plank

Team member 3: Rest

Rotate as many times as possible

 

9:00-12:00 / 21:00-24:00

Team member 1: 20 Wall balls

Team member 2: Hang from bar

Team member 3: Rest

Rotate as many times as possible


Today is our monthly free day where anyone who wants to give CrossFit a try can come in and give it a shot! Remember, all movements can be scaled according to fitness level, age, injuries, etc. Please arrive 15 minutes early to sign your waiver. Workout starts at 9am!