Warm-up: 5-15mins
Mobility – Coach lead
Tabata
1: Wall Sit – squat hold hover over object
2: dead bugs
Focus:
3×14 (7/7)
Bulgarian split squats
super set with
20 Russian twists (UB)
WOD: 15 min Cap
15-12-9-6-3
Sh2Sh Thruster (med ball)
T2B
100m run between rds
Sub
odd object
Toes to wall or weight sit ups
15 sec high knees
Finisher:
3 x ME Nose and Toes
Class Times & Meeting IDs:
6:00am
CrossFit WatchTower
837-3965-8895
10:00am
Neuse River CrossFit
835-9830-6459
1:30pm
CrossFit Indestri
878-1019-2742
3:30pm CrossFit Kids
Steph & Jen
880-1598-5796
4:30pm
CrossFit Indestri
881-4149-0274
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