July 20, 2017


Sore today?? Arrive early to class to 
get a little foam rolling in before you start your warm up! Then mobility tonight at 6pm!

Warm Up:
2 Rounds 
30 Jumping Jacks
10 GHD Sit Ups 
10 Back Ext 

Back Squat 
2 Second Pause squats, start at 95/65 and climb up in weight each set 

For time, in any order:
Run 1 mile
Row 1609m
Assault Bike 75 Calories 😯

**Reminder we are closed Saturday morning to go watch the boys compete at CrossFit Insanity! Come join us! 

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