Wednesday November 18, 2015

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(Anyone in your life need a change for the better?  Personal training is a great way to give the gift of CrossFit, confidence, community, and fun!  Forget about an ugly sweater, how about the experience of a lifetime? Deborah and Toby are getting just that and bonding in a way that most mothers and sons never will.)

Sign up on Mindbody and Post Scores to Whiteboard

Level 2 WOD:

100 Toes to Bar For time

**8 minute cutoff

Level 1 WOD:

For time:
2 Rounds:
25 V-ups with Ball in Hands (10,6)
25 Hanging Leg Raises

**8minute cutoff

Strength WOD

**You will have 15 minutes to complete:

Overhead Squats

5-3-1-1-1

**Take 2 minute between sets.  The set of 5 is at 75%, set of 3 is at 85%, the 1’s are as heavy as possible.  Use what you learned at Back to Basics.

Level 2 MODS:

MOD 1: Knees to Elbows

 

Level 1 MODS:

MOD 1: no weight on V-ups

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