June 13, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday.

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
2/2 Leg Cradle Lunge Vert Flex/Ext
:15 Table Top Stretch
5 Strict No Jump Burpees
5/5 Lunge Jumps

Strength:
15 Minute Clock
4 x 8 Dips
4 x 6/6 Bulgarian Split Squats

WOD:
15 Minute AMRAP
20 Plate Lunges (45/25)
10 Burpee to Plate
10 Plate Touches

BodyFit 328

Warm Up:
Get your Chili Warm
3 Rounds
25 DU/DU Practice
10 Air Squats
5 Box Jumps
5 Athletic Burpees

WOD:
5 Minute AMRAP
Buy-in: 50 DUs
12 Dumbell Squats
4 Burpee Box Jump Overs
Rest 5 Minutes
5 Minute AMRAP
Buy-in: 50 DUs
8 Dumbell Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
5 Minute AMRAP
Buy-in: 50 DUs
6 Dumbell Squats
8 Burpee Box Jump Overs