Saturday & Sunday 10/14 & 10/15
Our facility will be closed this coming weekend for a CrossFit Level 2 seminar. We will not be holding any classes. Sorry for the inconvenience!
The Mobility
The Warm-up
9:00 All Stations
:20 Mono sprint
Curtsy Lunge
Handstand Hold or Scaled Wall Walk
Station #1
Pistol Build
Station #2
Burpee over Rower
Pistol (Scaling) build (Rx and Per only)
Station #3
Partial wall walk -->Wall walk
Double Unders/Single unders
Station Day
Each station 9:00 with 4:00 transition
Station #1
5 x 5
Build to a heavy set of 5
Station #2
Down Ladder For Time
*Calories and Pistols go up by 2, while burpees go up by 1
Calorie Row
Burpee Over Rower
Station #3
As Many Rounds/Repetitions As Possible
Handstand walk OR Wall Walks
Calorie Echo
*ONLY ATHLETES THAT HAVE HANDSTAND WALKS WILL BE DOING THEM! TODAY IS NOT THE DAY TO TRY... Wall walks will help get you closer to being able to handstand walking, but this is a very challenging movement, and we don't want injuries.
The Finisher
