Wednesday

Who's getting a muscle up by Summer?? 

We've got the tools, it's up to YOU to take the time to practice! 

Warm Up:

2 Rounds 

10 Tire Flips 

10 Calories Bike

10 Ring Rows 

Skill:

Muscle Up Practice

Ring or Bar 

*Don't have your pull up yet?? Then use this time to practice Kipping Pull Ups 

WOD:

21-18-15-12 Reps for time of:

Plyo Push Ups 

Toes to Bar 

Kettlebell Swings (53/35#)

**Miles for March is almost over! Have you been getting those extra runs in??? Shirts should be arriving any day! We will have a male and female winner!!! Don't worry... marathon runner Coach Casie can't win :) 

**Running Club will meet this Saturday 6:45am and we will have the CrossFit workout at 8am!