Warm-up:
4 Rounds:
10x KB Windmills
10x Squatting Sotts Press
10x Russian KB Swings (Banded Optional)
Focus:
Cardio Machine of Choice OR Run OR Lateral Hops OR Burpees
Reverse Tabata
WOD: 18 mins
21-15-9x
Thrusters (95/65#)
Handstand Push Ups
Rest 4 Minutes
21-15-9x
Deadlift (225/155#)
Pull Ups
Recovery:
Myofascial Release OR Body Tempering
Class Times & Meeting IDs:
6:00am
CrossFit Indestri
842 8625 0264
10:00am
CrossFit WatchTower
872 6079 0608
1:30pm
Neuse River CrossFit
852-4365-4288
3:30pm- Mobility
Shannon Ogar
864 3197 5113
3:45pm CrossFit Kids
Steph + Jen
812 8716 0785
4:30pm
CrossFit Indestri
862 3789 0862
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