Saturday 6.30.19 CrossFit

Box Brief

Quarterly ‘Baseline’ and Inbody Rest Test Day
Wayne – Saturday 6.29.19
Ardmore – Sunday 6.20.19

CROSSFIT – WAYNE

METCON

“Run Forrest”
Run 1 Mile
100 Pull Ups
Run 1 Mile

FINISHER

Empty Sled Push x 8:00

CROSSFIT – ARDMORE

Note: Today, Quarterly re-test, Inbody scans & ‘Baseline’

METCON #1

“CrossFit Baseline”
For time:
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

METCON #2

“Stonewall”
AMRAP 12
6 Squat Cleans
28 Double Unders
6 Shoulder to Overhead
9 Burpees

FINISHER

Summer Slim Down Xtra Work

KIDS/TEENS

REST DAY

WHITEBOARD BRIEF

Quarterly Retest Weekend!
1. “Baseline”, todays workout starts with moderate warm up to raise core temp and prepare the movements found in ‘Baseline’. Keep in mind, pushing to hard on the row will cause you to slow pace on the air squats. So set a goal of 80-85% on the row.
2: Out WOD 2019
WHY STONEWALL?
In the early hours of June 28, 1969, New York City police raided the Stonewall Inn, a gay club located in Greenwich Village in New York City. The raid sparked a riot among bar patrons and neighborhood residents as police roughly hauled employees and patrons out of the bar, leading to six days of protests and violent clashes with law enforcement outside the bar on Christopher Street, in neighboring streets and in nearby Christopher Park. The Stonewall Riots served as a catalyst for the gay rights movement in the United States and around the world. Special thanks to David Osario, owner of CrossFit South Brooklyn for creating this WOD for OUTWOD in 2013.

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By | 2019-06-27T13:37:55-04:00 June 29th, 2019|CrossFit Kids, Endurance, WOD|Comments Off on Saturday 6.30.19 CrossFit