Warm Up:
Coach Led Dynamic (8 Minutes)
Then…
Hip & Shoulder Mobility (7 Minutes)
Focus:
12x EMOM:
Even: 8x Cossack Squats
Odd: 8x Seated Press
WOD:
50x Double Unders
50x Dips
50x Burpees
50x DB Bent Over Rows
50x Air Squats
50x Alternating DB Snatch (35/20#)
50x Double Unders
Substitutions:
Odd Object Row & Snatch
Lateral Hops
Scale to 40 Reps
Accessories:
50x Alternating Bicep Curls
50x DB Flys
As Fast As Possible
Class TImes & Meeting IDs:
6:00am
CrossFit WatchTower
818-7599-9583
10:00am
Neuse River CrossFit
831-7380-8826
1:30pm
CrossFit Indestri
824-3427-5613
4:30pm
CrossFit Indestri
899-2102-8522
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