BRING A FRIEND(s) FREE W.O.D. Saturday 3/9/19

8
Mar

BRING A FRIEND(s) FREE W.O.D. Saturday 3/9/19

THIS SATURDAY IS BRING A FRIEND(S) FREE DAY!
Show your friends around, and have them join you for a challenging yet simple workout, that will leave them with that layer of sweat and feeling of accomplishment, all for free!

Reminder that the “Learn To” Crossfit starts next week on Monday the 11th at 6:30pm, to make it an easy transition for anyone! Newbies don’t have to be here on Saturday, but it’s just another opportunity for them to try us out!

#Fitness4Everyone #BringAFriendFree #CFRFamily


CONDITIONING WOD – 24 MINUTES

*Coaches – please make sure to point out and introduce any new faces, and assist however needed!

*This workout will be very similar to the endurance workout we had last Thursday! For anyone that is new and may lack the understating of how this could go, please scale accordingly either immediately with reduced reps/cals OR if the minute laps you consider only working for 1:45 of each 2 minute interval then rotating

*If large class, consider having different stations around the gym, starting athletes on different movements.

Perform 3 rounds (24 minutes), and the work shown within those 2 minutes as best as possible
Minute 0-2: 25/18 Calorie Row
Minute 2-4: 25/18 Cal Bike
Minute 4-6: 25/18 Cal Ski Erg

Minute 6-8: Max reps Ball Slams 30/20

Post score of max reps balls slams achieved throughout 3 rounds and how you scaled if you did so!