Warm-up:
EMOM 9
Min 1: 12 Calories or 45 sec DU/SU/High knees
Min 2: 10-15 sh2sh odd object
Min 3: 15 Supermans
Focus: 15 min EMOM
Min 1: 10 alt single leg Deadlifts
Min 2: 5/5 Bulgarian Split Squats
Min 3: 1/1 Turkish get-ups
Lunges as a sub for split squats
WOD: 5-8 min
8 min cap
15-12-9
Pull ups (ring rows) DB rows
Thrusters 115/75 or Db Thrusters or odd object Thruster/ Front squat
200m run between sets
(finish with 200m)
Seated:
15-12-9
Pull ups (ring rows) DB rows
Shoulder 2 Overhead
200m run between sets
Finisher:
Tabata
Weighted Sit ups ( finish overhead)
Class Times and Meeting IDs:
6:00am
Neuse River CrossFit
939-7047-9065
10:00am
CrossFit Indestri
980-1724-0118
1:30pm
CrossFit Watchtower
957-2290-5755
3:30pm Yoga
Neuse River CrossFit
965-3725-9993
4:30pm
Neuse River CrossFit
915-7568-8574
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