Wednesday 111214

Let's go AJ!! #crossfit #crossfitwhiteriver #battleropes #knotandropesupply

Still free classes for all!

Here’s the plan for class:

0:00 Arrive at class (Sign in, pay nothing, ask questions, meet people)

0:10 What is CrossFit?

0:20 Warm-up

0:30 Basic instruction and familiarization with movements/equipment

0:40 Start the WOD (Workout of the Day)

      Change station every 3 minutes:

       1- 100 Jump rope / 5 kb swings (repeat)

       2- 3 rope climbs / 30 secPlank (repeat)

       3- 8 Slam ball Box Step Ups / 5 Slam Balls (repeat)

       4- 20 Situps / 10 Lunges (each leg) (repeat)

0:50 Cool Down

1:00 Sign up for memberships

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