Today we have three different classes.
- 9:30am – Fundamentals – A 3-week program designed for those new to CrossFit
- 10:30am – CrossFit Group Workout
- 11:30am – Free Intro Workout – No prior fitness experience necessary
Today’s LInks –
- MDA – How to choose a safe water bottle
- MDA – Hunter Gatherer Body Composition
- Post WOD eats
- Just eat real food
9:30am – Fundamentals
- Foam Roll / Mobility Warm up
- Practice – Pull ups
- Review – Press / Push Press / Push Jerk
- Instruction – GHD Sit Up / Double Under
- Workout – 15 min – AMRAP
- 5 Pull ups
- 10 Push ups
- 15 Air Squats
- Stretch
10:30am – CrossFit WOD
- Mobility Warm up / Foam Roll
- 3×10 Hip Extensions
- WOD – 50-35-20 reps of the following for time:
- Kettlebell Swings (1.5/1pood)
- Box Jumps (24/20)
- Stretch / Relax / Coffee
11:30am – FREE Intro Workout
- Mobility Warm up
- Squat Instruction
- Workout – The workout will be scaled to meet all newcomers needs.
- Stretch / Cool down
Besides shoveling obscene amounts of snow I only worked out once this past week. So I did the home wod from 2/13 when the gym was closed.
It was…
•4 Rounds for total reps w/ a 2 min break between rounds
•20 Push ups
•30 Sit ups
•40 Air Squats
•50 Second Plank Hold
Complete the assigned reps and go right into the plank hold. Once you are done with the plank, stop the clock, rest two minutes and repeat. Post your total reps to the comments section
I completed it in 18:52.