* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do.

WOD:

1) 20 minute AMRAP:

15 Wall Balls 20/14

12 Burpees

9 Toes-to-bar

Extra Work:

2) Hip Extension: 3 sets of 20-30 reps

Rest 90-120 seconds between sets. Add load if able.

3) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments