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CrossFit — June 15, 2020

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6.15.20
During Exanded Phase 1 and Phase 2 of reopening, all classes are limited to 5 members.  Specialty classes will be put on hold at this time to prioritize CrossFit classes.  Please reserve your class up to 24 hours in advance, and cancel no later than 2 hours in advance.

Warm-up
3:00 Row Intensity Ladder
:30 Plank Hold in Push Up Position
:30 Jumping Jacks
:30 Push Ups to Down Dog
:30 Up Downs
10 Blank Bar Strict Press
:30 Box Jumps
5 Burpees
Shoulder Press (Every 2:00 x 6: 5-4-3-5-4-3)
*sets @ 50-60-70-60-70-75% 1 Rep Max
*Home Modification: :20 DB/KB Presses each arm each round
Metcon (Time)
For Time (15:00 Cap)
40/30 Calorie Row
20 Burpee Box Jumps 24/20
40/30 Calorie Row
20 Burpee Box Jumps
40/30 Cal Row

*Rx+ 30/24" Box
*Health and Fitness: 20/16" Box, Step Up as needed