Announcements
Don’t forget to begin filling out those Bingo cards. We’re giving out prizes galore. Be a apart of the fun and increase your fitness at the same time!
Upcoming Events:
Saturday, April 22th – WOD’N for Will
April 24-29: Bring A Friend Week
First Week of May: 28 Day Transformation Challenge
CrossFit Jacked – CrossFit
Warm-up
Back Squat Warmup (No Measure)
Dragon Pose (1 Min Each Leg)
2 Rounds:
10 Good Mornings (Empty Bar)
10 Air Squats
5 Tuck Jumps
Weightlifting
Back Squat (4 sets of 3 reps)
increase load by 5 lbs from last week. if too heavy, decrease load to 90% of last week’s weight.
Metcon
Metcon (Time)
25 Minute Time Cap
4 Rounds for time of:
Row, 500m
15 Toes to Bar
15 Ball Slams 20/15
15 Ring Dips