Thomas
Mark your calendar for “THE HIKE”……July 18th. We are looking at the LONE EAGLE PEAK trail. I will supply more information at the gym.
Stand Firm Crossfit Mountain Bike ride/WOD starts on Thursday…(6/4). We will start out with a very easy ride. Meet at the gym at 5:15 pm. We will ride from the gym on this 1st ride.
Warm-up:
3 Rounds
200m Run, 15 Mt. Climbers, 15 Slamball (light)
Dynamic Stretch
Strength:
Back Squat
10 (5)2 (4)2 (3)2
WOD: WISTERIA
For time:
10 Rope Climbs
20 Tire Flips
30 GHD Sit-ups
40 Slamball 40/30
50 Cal Bike
Athletes, partition Reps as you wish.
Icing:
Deadhang 2 min.