Welcome back to the Fitness! Please remember to register for classes in Wodify prior to arrival. If we have less than two registered we will cancel Crossfitness and registered participants can join CrossFit class. Bring your mask and be prepared to wear it into and around the gym when not working out.

**We will be outside this week as much as possible, so bring a towel for grass cover and sunglasses etc…**

Crossfitness WODS: Week of August 3, 2020

Monday

PART A
10 x Hill Sprints (out back, not Sargon)

PART B
AMRAP in 12 mins
5 Burpees
10 Push Press
15 Squats

Equipment Needed: DB

Tuesday

PART A
Deadlifts 5 x 5 (Increase weight as appropriate or lift sets across)
8 Hanging Knee Raises after each set

PART B
Tabata Mashup (16 cycles total, for 8 each)
DB Hang Clean and Press
Rev Lunges

Equipment Needed:  Barbell, DB

Wednesday

PART A
Complete 3 Rounds
Run 800m
25 Ab Mat Situps

Equipment Needed: Ab Mat and Towel

Thursday

PART A
Shoulder Press 5 x 5 (Increase as appropriate or work sets across)
30 sec Plank Hold after each set

PART B
AMRAP in 15 min
50m Farmers Carry
10 Push Ups
50 Single Unders
10 Hollow Rock Pops

Equipment Needed: Barbell or DB, KBs and Jump Rope