Community Friday!
Welcome to our very first Community Friday! What does it mean to you.... it means you can come to any of our classes from the 5am class all the way up through our last Friday class starting at 630pm. It doesn't matter if you are a CrossFitter, Functional Fitter (Lite), or CrossFit KidFitter.
We welcome new people to come and try us out but if you try coming every Friday not only will we start charging you but we will also make you do 7 minutes of burpee bar touches followed by "Murph".
If that doesn't make sense then read it again and keep repeating until it makes sense.
Friday
Warm up w/ partner: 12 minute AMRAP
-20 Plank hand shakes (in a push up position shake hands with partner R/L-face head to head)
-20 Air squats (hold hands-arms should make an "X") w/ dynamax ball on arms on the "diamond" formed by both sets of arms.
-20 KB swings (stand next to each other so KB is between the two of you and each person holds onto the kb with one hand)-eye level swing only
-20 Sit ups (feet to feet with a double high five on the sit up)
-MOBILITY- 2:00 wall pigeon
SKILL: Rope climb-10 minutes (mix in seal stretch)
*partner up in terms of one person knows how to climb and the other person does not know how to climb the rope. Yes teach the person who doesn't know how to climb the rope.
For people not capable of holding onto the rope to cinch, they need to work on lying rope climbs
-MOBILITY- 1:00 KB bondage and 1:00 skin the catch stretch
WOD: Teams of 3 (3 minute cycles with :30 rest/transition)
1) BUY IN: 30 BURPEES (choose 1 athlete) then:
As many push ups as possible (c2g)-all athletes
2) BUY IN: 30 SIT UPS (choose 1 athlete) then:
As many air squats as possible-all athletes
3) BUY IN: 30 TOES TO BAR (choose 1 athlete) then:
As many tallbee's as possible-all athletes (tallbee does not have the hand walk portion of a wall walk)
4) BUY IN: 30 calorie row (choose 1 athlete)
As many burpees as possible-all athletes