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Friday

Announcements

Virtual Class Zoom Link: https://zoom.us/j/694877082
Please use this link to access all classes Monday through Friday.

CFM2 – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up:

3 Rounds of:

:30 Butt Kick

:30 High Knee

:30 Close Stance Squats

:30 Wide Stance Squats

:30 Arm Swimmers

Mobility:

2 ROUNDS

5 Bootstrappers

10 Alt Groiners

10 Lunges

10 Scap Push-ups

WOD PREP:

3 Burpees

5 Sit Ups

8 Air Squats

Strength

Back Squat (20RM)

FOR LOAD

20RM Back Squat

(Score is Load)

Workout

Metcon (Time)

EMOM FOR 15 MIN

5 Burpees

10 Sit Ups

15 Air Squats

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll (IT Band – L)

2:00 Foam Roll (IT Band – R)

2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)

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