NOTE – I’m not completely sure, but I don’t know if the gym will be open next week. The Y is doing some remodeling so MWF class may be cancelled. There are a few of us that plan to hit Arvada CrossFit (either punch card or guest) or other gyms should this be the case.
Warm Up:
Warmy
3 Rounds
30 Jumping Jacks
20 Lunge Steps
10 Hollow Rocks
10 push up’s
Xfit WOD:
3 rounds for as many reps as possible Rest 1 min in between rounds
Each round has 3 stations, partners get 2 min at each station to get as many reps possible.
1 person working at a time, alternate with partner as needed (may flip tire together or separately)
KB swings (53/35)
Box jumps (24″/20″)
Wall ball (20/14)
Score is total reps
Pull up work;
5×10
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