Determination!
CrossFit Warm Up
Run 400 meters
Sampson stretch
15 squats
15 hip extensions
15 sit-ups
15 push-ups
15 pull-ups
5 HSPU or 30 second static hold.
Bench Mark WOD "Chelsea"
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
*If you can not keep up it turns into a 30 minute AMRAP.
Stretch/Hydrate
Monday
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7:00AM - 8:00AM
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5:30AM - 6:30AM
-
9:00AM - 8:00PM
Tuesday
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9:00AM - 8:00PM
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5:30AM - 6:30AM
Wednesday
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9:00AM - 8:00PM
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5:30AM - 6:30AM
-
7:00AM - 8:00AM
Thursday
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9:00AM - 7:30PM
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5:30AM - 6:30AM
Friday
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9:00AM - 7:00PM
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5:30AM - 6:30AM
Saturday
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7:00AM - 12:00PM
Sunday
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9:00AM - 12:00PM
