HAPPY FAMILY DAY!

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10:00AM

CrossFit Class

+
Open Gym until Noon

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Strength 

5 Sets: 

6 DeadLift
(Building to AHAP)

Max Strict

Ring Pull ups 

Rest 2:00
 

WOD
''Bring Sally Up''

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+ 

Accessory Work  

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Cardio/Interval Work

30 sec ON: 30 sec OFF

X6 rounds/station

 

1) Bike (max cals)

2) Burpees

3) Row (max cals)

4) DB Thrusters

 

Rest 1:00 btw stations

 

+ 

Finisher

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Strength

(X 4 sets)

50ft 1 arm OH Lunges 

15 KB/DB Row - Right

50 ft 1 arm OH Lunges
15 KB/DB Row - Left 

Rest 90 sec 

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WOD
21-15-9 

KB Swings

Ring Dips/Close grip Push ups 

* Aim for 10:00 work
/ scale accordingly

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