GYM1010

Announcements

November Holiday Hours

Thursday 11/28 Thanksgiving Day

No regular classes – Special Thanksgiving Day WOD @9:00am

Friday 11/29 Good Friday

No regular classes – OPEN GYM 10am-2pm (Talk to Sung if you have a plan to come in for this or if you are interested)

CrossFit Juke Joint – CrossFit

View Public Whiteboard

HEARTATTACK (Time)

As teams of 2. for time,

100 cal row

100 cal bike

100 WB shots 10ft/9ft 20/14#

100 Box Jump 24/20″

100 Burpee

*One athlete can work at once, partitioned in any way.
(42min)

Workout

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

15 Bootstrappers

1 Minute Supine Twists

2×10 Seated External Rotations

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Bootstrappers

Supine Twists

Seated External Rotations