Warm-up:
Therapy Squats
4 x 4
Tempo- 4641
then
Coach led dynamic
Focus:
Glute & Ham Work
4 rds
20 Banded or squat walks
20 Glute bridge
10/10 Single leg Glute bridge
20 Russian Twists
20 Crunchers
20 alt Toe Touches
WOD:
“Kelly” and “inside Kelly”
5 Rounds
400m Run or 20 Burpees
30 Box Jumps
30 Wall Balls
Sub Broad jumps & Sh2Sh thruster
Finisher:
TKE’s
3 x 15/leg
Class Times & Meeting IDs:
6:00am
CrossFit Indestri
838-4491-1242
10:00am
CrossFit WatchTower
850-1865-3884
1:30pm
Neuse River CrossFit
895-8735-2970
3:45pm CrossFit Kids
Steph & Jen
871-7883-7483
4:30pm
CrossFit Indestri
853-5041-6944
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