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
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
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