January 31, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

CrossFit:

Warmup:
3rds
:25 Nose to Wall HS Hold
10 Reverse Shrugs
10 Scap Depressions

Strength:
All Levels:
Strict Pullups – 4 x 6-8 reps
HSPU – 4 x 6-8 reps
*Add weight to pullups if necessary

WOD:
“Too Much”
8 Rounds
3 Wall Walks
10 DB Cleans (50/35)

BodyFit 077

Warm Up:
8min WAMRAP
10 Face Pulls
10 Pushups
5/5 MS Press
20 Walking Lunge

For Time:
4 Rounds
5 Burpees
5 Strict Pullups
5/5 DB Snatch (50/35)
5/5 DB Step Lunge
Rest 4 minutes
For Time
100 Calories – your choice
Rest 4 minutes
For Time
4 Rounds
5 Burpees
5 Strict Pullups
10 DB Snatch
10 DB Step Lunge