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3 February 2018 – “AllSport CrossFit Free Community WOD” – 9:30 a.m. to 10:45 a.m.

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3 February 2018 – “AllSport CrossFit Free Community WOD” – 9:30 a.m. to 10:45 a.m.

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Your friends are welcome, however, EVERYONE must be registered. No exceptions and we won’t have time to worry about this when you show up so the easiest thing to do is get yourself signed up now. Then we can prepare for how many people we will have! Please, it takes just 2 minutes. Otherwise, we may have to have anyone not registered sit out for the workout. Please also put an emergency contact on your profile.
http://www.allsportcrossfit.com/how-to-join/

It will be fun so sign up now!

Click on the Red Button and register!!!!

3 February 2018

Row 500 Meters, then 3 Rounds: 20 Mountain Climbers, One Step Squat Across Gym

 

WOD 1: 100 Backsquats (135/95) and 2000m in Rowing 

Break it up however you want.

Suggestions:  10 Rounds:  10 Backsquats, 200m Row or 4 Rounds:  25 BackSquats and 500m Row

 

******REST 20 Minutes*********

 

WOD 2: Partner WOD – 2-3 Per Team

AMRAP 25 Minutes

Can Not Move On To The Next Station Until Partner(s) are Done

10 Power Cleans (135/95)

15 Box Jumps or Step ups (24/20)

20 Burpees to a Plate

25 Ab Mat Sit-ups

30 Double Unders (60 Singles)

 

Rest 1:00

 

Cool Down:  Water and Foam Rolling

 

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