Our Kids & Teens Class.
WCCF OUTSIDE THE BOX
Registration is OPEN! Spaces Limited. Individually designed programming. Offering an introductory discount of $65 for the first month to the first 10 sign-ups! http://whalingcitycrossfit.com/wccf-outside-box/
WORKOUT OF THE DAY
Wellness
1. 3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
10 Tall Kneeling Pallof Press per side
2. 5:00 @80-90%
300m Row
15 Hollow Rocks
Rest 2:00
5:00 @80-90%
300m Row
30 Russian Twists
Rest 2:00
x2
Fitness
1. 3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
10 Tall Kneeling Pallof Press per side
2. 5:00 @80-90%
300m Row
15 Hollow Rocks
Rest 2:00
5:00 @80-90%
300m Row
30 Russian Twists
Rest 2:00
x2
Performance
CORE
3 Rounds NOT for time:
3 Rounds NOT for time:
15 DB Side Plank Rotations per side
30s Weighted Hollow Hold
10 Tall Kneeling Pallof Press per side
METCON
5:00 @80-90%
300m Row
15 Hollow Rocks
Rest 2:00
5:00 @80-90%
300m Row
30 Russian Twists
Rest 2:00
x2
ACCESSORY
3 Rounds:
50′ HS Walk
100′ Suitcase Carry AHAP
2:00 Easy Bike between round.