Warm-up: 

10min EMOM

1- 15 Banded Good Morning

2- 6 Dive bomber push ups

 

Hip & Ankle Mobility

Focus: 

Cossack Squats

5 x10 ( 5/5)

 

Superset

 

Floor Press

5x5

 

WOD: 

10 min AMRAP

Increasing ladder

1 T2B (V-Ups)

1 Box Jump Overs

1 Pistols

  • Increase reps by 1 every rd. (rd 2= 2T2B, BJO, Pistols …ect) 

 

Recovery:

Body Tempering

 

Class Times & Meeting IDs:

6:00am

Neuse River CrossFit

 

10:00am

CrossFit Indestri

 

1:30pm

CrossFit WatchTower

 

3:30pm Yoga

Neuse River

 

4:30pm

Neuse River CrossFit