Warm-up: 5-15mins

9min EMOM

1: 10  DB Staggered RDL (L/R)

2: 8 Push Up GHRs 

3: 10ft SA OH Walk each arm

 

Focus:

Core / glutes focus

12min EMOM alt

1:  40s Front Scale (20s per Leg)

2:  30s Plank Hold

 

WOD: 

2rds (Cap 18min) 

100 Air Squats

50 Dumbbell Deadlifts ( light )

50 sit-ups

 

Accessory

AFSAP

100 Bandy Good Mornings

 

Class Times & Meeting IDs:

6:00am

CrossFit Indestri

912-9260-8175

 

10:00am

CrossFit WatchTower

965-5464-0574

 

1:30pm

Neuse River CrossFit

917-5506-9559

 

3:30pm Mobility

Shannon Ogar

979-3323-8607

 

3:45pm CF Kids

Steph & Jen

910-2696-8855

 

4:30pm

CrossFit Indestri

951-2505-7444