Wednesday - 13April2022

WEEKLY ANNOUNCEMENTS


Boston:

- We are hosting a CF-L1 Seminar on June 18/19


Needham:

- Our new class schedule is in effect! New class times are 6:15 CrossFit/Bootcamp and 630pm Strength and Conditioning!


WORKOUT OF THE DAY


CrossFit Workout

For time:

15-12-9:

Strict handstand push-ups

*Complete 21 sit-ups after each set.

15-12-9:

Strict ring dips

*Complete 21 sit-ups after each set.

15-12-9:

Push-ups

*Complete 21 sit-ups after each set.


Bootcamp Workout

6, 3-minute rounds of:

1-minute double-unders (reps)

1-minute GHD sit-ups (reps)

1-minute hold* (max time)

Rest 1 minute between rounds.


*Rounds 1 & 4: handstand hold

*Rounds 2 & 5: hang from bar

*Rounds 3 & 6: plank hold

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