For a fully guided class, sign-up for our online classes HERE

Beginning Friday, CrossFit will be hosting an online competition similar to the CrossFit Open. The competition will feature three workouts which can be completed at home. Registration is free. Click HERE to learn more!

Warm-Up

1 Minute jog, row, bike, jumps rope, jog in place

Then,

3 Sets:

5 Single arm strict shoulder press, any object
10 Sit-Ups
Lateral Panther Crawl x 5 steps in each direction

Then,

Mobility

Strength/Skill

EMOM for 10 Minutes

Station 1 – :30 HS Hold or :30 Push-up Plank Hold
Station 2 – Single Arm DB Row x 8 Reps each arm

WOD

Complete the Following for Time:

40 Ground-to-Overhead
*Perform 5 Burpees every minute, starting at the 1:00 mark.

Use any object available to you. Barbell, Log, Weighted Back Pack, DB’s, KB’s etc…