Announcements
4th of July shedule: only 3 classes, 8 AM, 9 AM & 10 AM
Please reserve time slot in advance. Thank you
CrossFit 201 – CrossFit
Warm-up
3 Rounds with a single light DB…
3 Push Up to Down Dogs
5/5 Single Leg Cross Body DB RDL
7/7 Arnold Presses
9 Cal Row
Technique / Skill Work
ON A 10:00 RUNNING
CLOCK…
Handstand Push-up
Development
Metcon
Metcon (AMRAP – Reps)
ON A 7:00 RUNNING CLOCK…
1000 meters Row then…
Max HSPU in Remaining Time
Immediately into…
Metcon (Time)
FOR TIME*
35 DB Man makers
RX+(35/25)| RX(25/15)
*In this workout, the Man maker does not include a squat.
1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead