LIVE CLASSES at the gym, with our normal CrossFit Class Schedule, starting at 5:00am. Don’t forget to RSVP to a class time. Please don’t simply show up thinking there will be room for you. You must RSVP to reserve your spot.
Workout: At Home Version:
Warmup: 8 Minutes
20 Jumping Jacks
15 High Knees
10 PVC/Light bar Good Mornings
10 PVC/Light bar Back Squat
10 LRC Crunches (L+R+C=1)
Workout: Fight Gone Bad Style
One minute max reps of five movements x 3 rounds
Goblet squat and 1/4
Lying Leg Raise w/Hip Thrust
Backward Goblet Lunge (R=1, L=2)
Bicycle Crunch
Squat Thrust (No-Pushup Burpee)
Run 200 Meters and Rest (1 minute)
or Farmer Carry KB 100 Meters and Rest (1 minute)
Cool Down: 10 slow, strict Inchworms
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