Warm Up
- Coach warm up
Core WOD
- 8 MINS 20/10 style
- L SIT Hold
- Supermans
- BF Sit ups
- Bird Dogs
WOD
- “Crossfit Baseline”
- 20 min AMRAP
- 500 Meter Row or Ski
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups
- *CrossFit recommends you re-test this every 3 months.
- One variant of this WOD substitutes the 500m Row with a 400m Run. Times should be comparable either way.
HIIT/Conditioning option posted daily at the box
