Wednesday 2.20.19 CrossFit

Box Brief

*CrossFit Open Starts in 2 days!
2/23 Wayne, 2/24 Ardmore Level Up Retest Day
2/24 Wayne Family WOD, RSVP Steph@CrossFitMainLine.com
CF Kids Color Wars Starts Today!

CROSSFIT ‘A’

CF Gymnastics Open Skills
EMOM 7
30s of Skill Practice
– Then –

4 Rounds of “Dork”
60 Double Unders
30 Kettlebell Swings
15 Burpees

CROSSFIT ‘B’

CF Gymnastics Open Skills
EMOM 7
30s of Skill Practice
– Then –
“Lightning Then The Thunder”
50 Wall Balls (20,14)
50/35 Cal Bike
– Then –
10 Rounds of “Cindy”

ENDURANCE

“Sgt. Pepper’s Lonely Hearts”
4 Rounds
60 Dubs
30 KB Swings
15 Burpees
– At 20min Start –
10min EMOM
5 Push Ups
10 Jumping Pull Ups
15 Air Squats

The Open starts this Week. Programming for the Open will include RECOVERY Days and chances to repeat workouts if desired during Open Gym.
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THURSDAY: “Recovery Days” giving athletes an opportunity to complete low impact 20 minute EMOM programmed every week. For those Athletes looking for more intensity alternative loading will be available.
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FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday with a repeat day on Sunday
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SUNDAY: There will be two workouts programmed. Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar time domain.

By | 2019-02-19T12:13:57-05:00 February 19th, 2019|WOD|Comments Off on Wednesday 2.20.19 CrossFit