Warm-up
50′ Bear Crawl
50′ Fwd Crab Walk
50′ Duck Walk
25′ Inch Worm
25′ Samson Stretch
25′ Toy Soldier
25′ Pike Walk
2x
Partner 1: 3 Bear Complex (Deadlift, Hang Clean, Front Squat, Push Press, Back Squat, Push Press)
Partner 2: rd 1 – Hollow Hold
rd 2 – Arch Hold
Mobility
PVC
Specific Warm-up
2x
5 Thrusters
4 Pull-ups
3 Snatch (Warming up to WOD weight)
WOD
“The Gauntlet”
AMRAP 30 min (Partner)
“Jackie” (50/50)
1000m Row
50 Thrusters (45/35)
30 Pull-ups
Karabell – 10 rds (Alt Complete rds)
3 Snatch (135/95)
15 Wall Balls (20/14)
“Cindy” (Alt Complete rds)
5 Pull-ups
10 Push-ups
15 Air Squats
*Score is number of rounds of Cindy completed
Cooldown
2 min (es) Banded Hip Extension
MONDAY: 5:30 AM – 7:30 PM
TUESDAY: 5:30 AM – 7:30 PM
WEDNESDAY: 5:30 AM – 7:30PM
THURSDAY: 5:30 AM – 7:30 PM
FRIDAY: 5:30AM – 5:30 PM
SATURDAY: 8:30 AM – 10:00AM
SUNDAY: 6:00 AM – 6:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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