Join us at 12pm for our intro to CrossFit. Free to attend, no pressure, no obligations. Come learn what CrossFit is all about and get a good workout in. This is for absolutely everyone. Expect the session to be about 1 hour and 15min, all depends on questions and how many people we have. It’s gonna be a lot of fun!
Gymnastics
Backward press walk
3 sets
3 Ring dips, bottom hold + 3 swing
3 Ring dips, support hold + 3 swing
Complex
Every minute on the minute
1 strict pull up
2 kipping pull ups
3 toes to bar
*add 1 rep of each after each successful round
Finisher
Accumulate 3min of hollow position hold
Weightlifting
Snatch + clean and jerk primer
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
3-3-3-3-3
Acc work
GHD sit ups
15-15-15
Hip extensions
15-15-15
Firebreathers
As a team
For time:
1000 cals bike
*The more that shows up, the less we have to do each, let’s do this. (If there’s 10 of us, it’s 100 cals each)
METCON
Squat “ISABEL”
For time:
30 squat snatch
Scaled: 95/65
Rx: 135/95
Unpleasant: 165/115
Nightmare: 185/135
