NO OPEN GYM AT WOODBRIDGE TODAY.
ALL CLASSES ARE RUNNING AS NORMAL!
LiteFit
a) 9 min AMRAP
50 Double unders
20 situps
200 m Run
b) 5X
12 KB swings
12 pull ups
20 Front rack KB lunges
20 KB deadlifts ( use the 2 Kb from the lunges)
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CrossFit
a) Week 1
Close-Grip Bench Press *
Set 1 – 5 reps @ 50% *
Set 2 – 5 reps @ 60% *
Set 3 – 5 reps @ 70% *
Set 4 – 3 reps @ 85-90% *
Set 5 – 3 reps @ 85-90% *
Set 6 – 3 reps @ 85-90% *
Set 7 – 10 reps @ 55-65%
b) “Nancy”
5 Rounds
400m Run
15 Overhead Squats 95/65lbs
20min Cap