Monday – 160808

160808SydneyBirthday

Happy Birthday Sydney!  @belikesyd

Announcements

  • CrossFit Kids is back!
    • Pre-K: M/W @ 3:30pm
    • Kids: M/W @ 4:00pm
    • Teens: Tu/Th @ 3:30pm
  • Get signed up for the Lurong Championship Nutrition/Lifestyle Challenge
    • Registration is open for our biggest nutrition challenge of the year!  SIGN UP HERE
    • Challenge starts Sept 12th

SWOD

Every 3 minutes for 12 minutes (4 sets):
Alternating Reverse Lunge with Dumbbells x 20 reps
Strict Pull Ups x 6-8 reps

WOD

5 Rounds for time of (11 min cap):
15 Wall Ball Shots (20/14)
10 Toes to Bar
5 Burpees

Cash Out

Accumulate 2 minutes in each of the following positions:
Couch Stretch (left leg)
Couch Stretch (right leg)
Pigeon Stretch (left leg)
Pigeon Stretch (right leg)

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