Bring a Friend(s) FREE W.O.D. Saturday 10/27/18

26
Oct

Bring a Friend(s) FREE W.O.D. Saturday 10/27/18

IT’S BRING A FRIEND(S) FREE DAY!

Tomorrow (Saturday) is Bring a Friend FREE Saturday at the 9am!  If you have friends or family that want to come have some fun with a simple but tough workout and you show them around, the sweat and burning sensation during the workout is FREE 

Also, Monday at 6:30pm starts a new Learn To Crossfit cycle. If you know anyone that has been wanting to give it a shot, every 3 weeks, we restart the cycle!

Conditioning WOD – 24 minutes

*Coaches – please make sure to point out and introduce any new faces, and assist however needed!

*Coaches – start athletes at all 6 different stations and also have athletes transition quickly off bikes and rowers for next group when needed.  Also please have stations set up for everything with at least 10-15 pieces of equipment immediately ready to work with as athletes rotate in a circular pattern. 

*New athletes – Please be aware of your physical ability.  If you need to take a minute off, please do so.

Rotating every minute to the next movement completing 4 rounds for total reps/cals of…

40 sec on/20 sec off of Calorie Row

40 sec on/20 sec off of Plate Overhead Lunges 45/25  R/L=2

40 sec on/20 sec off of Ring Rows

40 sec on/20 sec off of Calorie Bike

40 sec on/20 sec off of Ball Slams 30/20

40 sec on/20 sec off of Abmat situps

*Ring Rows- RX – legs straight, body must be as parallel to the ground as possible, arms full extended at bottom then rings touch chest at top = 1 rep

*Abmat Situps – RX – place feet together and legs in diamond shape. Lay back with shoulders all the way to the ground, then come up with torso vertical and touch toes = 1 rep

Post total reps for entire workout!

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