CrossFit Workout – Thursday 05/18/2017


For time, plus total reps, mix and match-partition any way

180 KB swing 55/40
220 Flutter kick (4 count)
6 minutes, double unders

Partition the above work any way you choose. Record overall time plus the number of double under reps completed. Scale doubles to count attempts as well as actual dubs. If you must, scale to backward single unders. Standard single unders are not an option during the workout.

Warmup: 2500 meters of rowing and/or rowing plus 100 plank jacks, partition any way.
Mobility/Activation: Roll our whatever is tight/sore for 2-3 minutes.

AfterWOD: Coach’s Choice

** Don’t forget, we have a Friday Night WOD at 6:00pm for all members AND new Aerial Yoga demo classes at 6:30pm and 7:00pm. Come see what all the buzz is about. The CrossFit WOD is for members or experienced CrossFitter guests only. The Aerial Yoga is for anyone and beginners are welcome. There is no charge for Friday’s WOD or Aerial Yoga, but you must reserve a spot for the Aerial yoga using our WODhopper system. Space is limited to 10 per group. You are welcome to watch instead, no limit to spectators 😉

Emily will begin Aerial Yoga classes in June. Her schedule will be posted as soon as it’s complete. Her classes will be an hour long and cost $15 each, paid directly to Emily. More details to follow, stay tuned.

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