Thursday, October 6, 2016

Chris, Sylvia & Nadege

Chris, Sylvia & Nadege

Due to the Hurricane Warning issued for our area and the multiple closings of local schools & businesses - CrossFit Evolution will be open on Thursday for the 6, 7 and noon classes (no PM classes) and closed on Friday. Hopefully it's an unnecessary precaution. Stay safe everyone!

Mobility (pec/shoulder/hip/lunge), then

How many rounds can you do in 20 minutes of:
 10 Strict Handstand Push-ups (25's+ABMAT/10's+ABMAT)
  15 Pull-ups
   20 Box Jumps (24/20)
    25 Swings (35/25)
     30 Air Squats

For Rx+ do HSPU's on 45's+10's+ABMAT/45's+ABMAT, Chest To Bar Pull-ups, Box Jump Overs, Swing 55/35 & Air Squats stay the same.

Extra: Front Squat 3-2-1 @ same load (belts are ok).