Announcements
All members, please take the time to review the welcome e-mail sent to you after your Wodify account was created. Please logon and update your profile, sign the waiver, and enter payment information. Cash and check are still available forms of payment. You can do all of this on the phone app.
Main – CrossFit Group
Warm-up
2 x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
2 x: Warmup #3 (No Measure)
– 10 Overhead Squats
– 10 Burpees
WOD
A.: Shoulder Press (1RM – 10:00)
B.: Muscle-ups (AMRAP – 5:00)
Muscle up progression for anyone that is not proficient with muscle ups. Rings low with band looped under your butt starting the pull from a seated position on the floor and arms extended. Complete 3 sets of 5 reps.
C.: Power Test #1 (Time)
For Time:
– 250m Row
– 15 KB Swings (32kg/24kg)
– 25 burpees
– 15 KB Swings (32kg/24kg)
– 250m Row