Saturday, May 2nd 2015
We will have sitter coverage for the 9a class so bring the little ones and get your workout on!
As we said earlier, CrossFit Federal Hill is closed for a Level One Certification course so we’ve invited our friends to come throw down this us. Should be a great energy and the perfect time to meet some more people in this great CrossFit community!
WOD
20 Push Press
10 Pull Ups
20 Jumping Lunges
5 Rounds
Buy Out – Row
Fitness (45/35) 500 Meter Row
RX (75/55) 1K Row
RX + (95/65) C2B, 1K Row
MOBILITY WOD
Look 1:45 into this video. Hit each shoulder for 1 minute.
Look 2:01 in this video. Hit each shoulder for 1 minute.
Between Stretches 10 Heavy Russian (to eye level) Kettlebell Swings.
Play with a kettlebell heavier than you normally use.
The 5:30am crew working hard before the sun is even up!
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