Amanda
INTRAMURAL OPEN
HEAT SIGNUPS FOR WEEK 2: https://docs.google.com/spreadsheets/d/1ln8foDjJnGbonm_BelMwBrihZncm-64CVgYXi4B3vZ0/edit?usp=sharing
FULL DETAILS: http://whalingcitycrossfit.com/2018/01/2018-intramural-open/
6TH ANNUAL EASTOVER FARM KIDS CAMP!
Registration is now Open: http://whalingcitycrossfit.com/camp-eastover-farm/
WORKOUT OF THE DAY
Wellness
1a. SA KB Z-Press @20X1: 4×6
1b. KB Russian Twist: 4×20
1c. 0:30 HS Hold / 30’ HSW
2. 5 Rounds NOT for time:
10 Push-ups / HSPU
12 Supermans / arch ups
15 Hollow Rocks
45 Single Unders
Rest 1:00
Fitness
1a. SA KB Z-Press @20X1: 4×6
1b. KB Russian Twist: 4×20
1c. 0:30 HS Hold / 30’ HSW
2. 5 Rounds NOT for time:
10 Push-ups / HSPU
12 Supermans / arch ups
15 Hollow Rocks
45 Single Unders
Rest 1:00
Performance
1a. SA KB Z-Press @20X1: 4×6
1b. KB Russian Twist: 4×20
1c. 0:30 HS Hold / 30’ HSW
2. 5 Rounds NOT for time:
10 Push-ups / HSPU
12 Supermans / arch ups
15 Hollow Rocks
45 Single Unders
Rest 1:00
ENGINE
3 Rounds:
15/12 Ski Erg
15/12 Bike
Rest 1:00