Welcome back to the Fitness! Please remember to register for classes in Wodify prior to arrival. If we have less than two registered an hour before class is set to begin, we will cancel Crossfitness and registered participants can join CrossFit class. Please bring your mask and wear it into and around the gym when not working out.

**We will be outside as much as possible, so dress appropriately and bring whatever you need to make it happen!**

Crossfitness WODS: Week of October 26, 2020

Monday

PART A
5 Sets
3 Shoulder Press
2 Push Press
1 Jerk

*10 Band Pull Aparts after each set

PART B
AMRAP in 12 minutes:
6 Push Ball
8 Hand-Release Pushups
10 SB Passes

Equipment: Barbell, Slam Ball, Band

Tuesday

PART A
3 Rounds
Run 800m
20 Rev Lunges

Equipment: None

Wednesday

PART A
Goblet Squats 5 x 10 reps
*30 sec Hollow Rock Pops after each set

PART B
2 rounds for time:
100 Double-Unders/200 Single Unders
40 Ab Mat Situps
20 Burpees

Equipment: KB, Jump Rope, Ab Mat

Thursday

PART A
20 Minutes of Work with a Partner:
Partner A Bikes (hard, but not a sprint) while Partner B does:
2 Rounds
5 Pull-Ups (sub 10 Ring Rows)
10 Push-Ups
15 Squats

Then, switch…. continue that back and forth for the time remaining…

Equipment: Bike, Rig