Thursday 3/26/2020

CrossFit NXNW Legends in Port Orchard WA
25
Mar

Thursday 3/26/2020

We are now on Beyond the Whiteboard. This will provide a virtual whiteboard for posting workouts as well as a way to track and analyze your workouts. Use our code NXNW736 to make a profile. Click HERE to get started!

Click HERE to sign-up for one of our online classes! Each time you attend you will be entered in a raffle to win a shirt, hat, sticker, and Fitaid .

Warm-Up

1 Set:
:30 Row, Bike, Run, Jump Rope, or Jog in Place
10 Slow Air Squats @ 2211 (2 seconds down, 2 pause, 1 up, 1 rest)
:30 Tuck Hold
:30 Push-Up Plank Hold

Then,

1 Set:
:45 Row, Bike, Run, Jump Rope, or Jog in Place
10 Air Squats
10 Sit-Ups
10 Push-Ups

Then,

Stretch/Mobility

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WOD

Complete the Following For Time:

400m Run, 500m Row, 20 Cal Bike, or 200 Single-Unders, or Jog in place :90
40 Air Squats
30 Sit-Ups
20 Push-Ups
15 Back Pack Ground to Overhead

Find a back Pack and fill it to your desired weight. Clean the back pack to your shoulders and press overhead for the ground to overhead.

*Wear the backpack during your workout for an extra challenge. Place back pack on chest during your sit-ups.