Coach Shannon got busy putting together the new GHDs for the gym this weekend! Thanks Shannon!
Warm-up:
7 min emom
10 Jumping Jacks
5-10 Jump squats
3 burpees
Focus:
Alt. EMOM 10
- 45 secs Single leg Russian deadlifts
- 30 secs HS Hold
WOD:
5 Rounds
30 Lunges
200m Run or 30 sec high knees
Strict HSPU
200m Run
lunges can be sub to step up
no equipment needed
Recovery:
1 min hold of each
Pigeon L/R
Rus. Baby Makers
Cobra
Downward Dog
Class Times & Meeting IDs:
6:00am
CrossFit Indestri
833 5535 1927
10:00am
Neuse River CrossFit
859 9722 5989
12:00pm Pump Sesh
CrossFit WatchTower
860 9188 6220
1:30pm
CrossFit Watchtower
873 7477 8368
4:30pm
Neuse River CrossFit
876 5477 2595
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