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WOD - Monday, 9/10/2018

All regular classes are CANCELLED today for the Holiday Rosh Hashanah. There will be an extensive Open gym schedule. Call or check our FB for open gym times.

A. Back Squat / Bench Press / Strict Pull ups (super set)
Every 4:00 x 5 (20:00)
5 Back Squats @70% of your 1RM
5 Strict press @70% of your 1RM
5-15 Strict Pull-Ups

B. Conditioning
On the 3:00 x 5:
12/9 Calorie Assault Bike
6 Burpee Box Jumps
12/9 Calorie Assault Bike

Extra Credit:
3 Rounds For Time:
100 Double Unders
25 GHD Sit-ups

At home workout

WU:

3 RFQ

9 Inch Worms

12 Cross V-Ups (right hand to left foot, vice versa)

15 single leg hip raise (each side)

A. For time

40-30-20-10

Burpees

Cross V-ups

Step ups (use a chair, couch, bench, get creative)

Have fun and LMK how you did!!

At home workout courtesy of Rich Froning.

When you need to do the CrossFits but the gym is closed.

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