March 7, 2019

*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!*

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
5/5 Walking Lunges
10 True Pushups
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 6 (Build)

WOD:
For Completion – 20min clock
10/10 Getup Situps
Shoulder Superset (Bent Over Flys, Front Raises, Side Raises) 10 Each
10/10 Body Weight Bulgarian Split Squat
20 Cal Row

BodyFit 301

Warm Up:
Get Your Chili Warm – Coaches Choice
6min WAMRAP
4 Strict No Jump Burpees
8 Plate Touches
12 Air Squats

WOD:
5 Rounds
3 Minute AMRAP
3 Burpees
5 Ball Slams
7 Air Squats
*Rest 1 minute between AMRAPs*

Optional Finisher: Tabata Situps