July 6, 2018

GROUP WARM-UP
2 Rounds of:
5 T-spine openers
10 PVC liftoffs
10 Step walking lunge
10 Step reverse lunge

SINGLE LEG STRENGTH
3 sets of:
10 Barbell reverse lunge www.youtube.com/watch?v=4-1pg6Fnhl4
100ft reverse sled drag

GYMNASTICS/POSITIONAL WORK
3 sets of:
:20 Handstand hold or box pike hold www.youtube.com/watch?v=rA_xFsWUPPU
10 Stadler leg lifts (1 or more plates)

BACK STRENGTH
Circuit 1 –
3 sets of:
10 Banded lat pull downs www.youtube.com/watch?v=Rsw9rNCvnZo
10 Seated banded rows www.youtube.com/watch?v=VltAHFHJMDQ

Have You Tried Ride or Die?

If you haven’t tried our new spin class, you’re missing out! Friday, 6 PM, $10 members/$15 non-members

Reserve your seat here:

Some reasons to take this class:

It’s fun!
It’s a great complement to our Friday weightlifting workout.
You will get more comfortable pushing on the bike.
You will become more knowledgeable about pacing, your watts, RPMs, etc., which will translate to pacing in CrossFit workouts.
You will benefit from greater cardiovascular fitness.
You burn lots of calories.
It’s better than waking up Saturday with a hangover.