SEPTEMBER PAYMENTS NOW DUE

STRENGTH CLASS TODAY @4:00

Today’s workout is dedicated to the WX High School Football Team.
GO CATS!!

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WARM UP

800 Meter Run
50 Sit-ups
40 Walking Lunges
30 PVC Push Press
20 Ring Rows
10 Inch worms

STRENGTH

Tabata L-sits

Hang form a bar, use rings, boxes, or stack weight plates.

WOD

“Football Gone Bad”
Three 1 minute rounds for time:
1. DB Thrusters 45/30 lbs
2. Box Jumps 20″ box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. (courtesy of crossfitfootball.com)

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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