Posterior Strength
T-Bar Rows
5/5/5/5/5
Swiss Ball Hip Extension/Leg Curl
10/10/8/8
WOD
21-15-9 Reps for Time
Box Jumps (Highest box possible)
Wall Ball (Green Med Ball)
Pushups
Finish w/ Plate Race
Note to All: We have class times at 4 O' Clock PM and 7:30 PM for those that come in the afternoon. If you are looking to start Crossfit for the first time and need to sign up for one-on-one sessions we have 6:30AM and 8:30PM on Mon, Tues, Wed, and Friday. Thursday's times are 6AM, 8AM, 9AM, 3PM, 6:30PM and 8:30PM for personal one-on-one sessions.
T-Bar Rows
5/5/5/5/5
Swiss Ball Hip Extension/Leg Curl
10/10/8/8
WOD
21-15-9 Reps for Time
Box Jumps (Highest box possible)
Wall Ball (Green Med Ball)
Pushups
Finish w/ Plate Race
Note to All: We have class times at 4 O' Clock PM and 7:30 PM for those that come in the afternoon. If you are looking to start Crossfit for the first time and need to sign up for one-on-one sessions we have 6:30AM and 8:30PM on Mon, Tues, Wed, and Friday. Thursday's times are 6AM, 8AM, 9AM, 3PM, 6:30PM and 8:30PM for personal one-on-one sessions.
