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Please Welcome, Marcus!

11 Jan Posted by in Graduates | Comments

Please Welcome Marcus to group classes! He has dabbled a little in the ways of CrossFit and has joined us from another CrossFit gym at the same time as Andrea.  Make sure he doesn’t call 9-1-1 in his workout with his Apple Watch!

Great to have you a part of the family, Marcus!

Workout of the Day

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a challenging max weighted pull up or progression

Metabolic Conditioning: “Wake Up Little Suzie“

15 minute AMRAP

200m run with medicine ball or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 10 with ball
6 db weighted pull-ups, kipping allowed
12 push-ups
24 butterfly sit-ups

Performance: 14/20 WB, 10/30 PU
Athletic: 10/14 WB, 5/10 PU
Health: 8/10 WB, ring row

Scaling Guide: 4-7 rounds, about 3 min per round.

Scale Up: 20/40lb weighted pull-ups and GHD sit-ups

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