REGISTRATION FOR OUR FALL KIDS & TEENS PROGRAM IS OPEN!
Full details here: http://whalingcitycrossfit.com/kids-teens-cf/
WORKOUT OF THE DAY
Wellness
A. AMRAP 10
5 Seated Pull-ups
12 Calorie Row
Rest 3:00 then:
B. AMRAP 10
90 Single Unders
200′ Suitcase Carry
Rest 3:00 then:
C. 10:00 for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
0:30 Side Plank /side
Fitness
A. AMRAP 10
5 sPull-ups
12 Calorie Row
Rest 3:00 then:
B. AMRAP 10
60 Double Unders
200′ Suitcase Carry
Rest 3:00 then:
C. 10:00 for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
0:30 Side Plank /side
Performance
PERF-A. Hang Clean: 5×2 @5# HTLW.
A. AMRAP 10
5 sPull-ups
12 Calorie Row
Rest 3:00 then:
B. AMRAP 10
60 Double Unders
200′ Suitcase Carry
Rest 3:00 then:
C. 10:00 for Quality
0:30 Bent Knee Hollow Body Hold
10 Windmills /side
0:30 Side Plank /side