8.21.15

Announcements

Ladies Barbell Club Tonight 6:30pm.

No 6:30pm crossfit tonight.

Sundown CrossFit – CrossFit

Warm-up

Squat 1A (No Measure)

200m jog

20 wall squats Slow

Hip Band Mobility 20 reps

Lizard Band Mobility 1min each side

20 Wall Squats

200m Jog

Gymnastics

L-Sit (2min or 3×10 L to Tuck )

Metcon

Fitness

L1: Metcon (Time)

For Time:

4-8-12-16-20

Front Squat 115/75

50-40-30-20-10

Sit Ups

Metcon

Comp

L2: Metcon (Time)

For Time:

4-8-12-16-20

Front Squat 155/105

50-40-30-20-10

Sit Ups

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