Main – CrossFit Group WOD

A fellow member needs help! Do a good deed and show off how handy your strength is. Join me (Tom) Wednesday afternoon around 1PM at the gym where we will drive over to the fellow members house to move a 650 pound steel beam!!! Click the link and join if you can help.

Box Step Ups Slooooow downs (No Measure)

5 minute coach led warmup

10 Box step ups and slow downs

2 minute couch stretch per side

Split Squats (4-4-4-4 (per leg))

Unrack the bar, step back into the top of a lunge position, dip down and up, switch

10 X High Elbow Rows

10/282014 T2Rings/PushUps/GobSquats (AMRAP – Rounds and Reps)

10 minutes of:

10 Toes to rings

15 push-ups

10 Toes to rings

20 Goblet squats (35/25) (25/20)

Sub abmat situps for toes to rings