Warm-up
30 sec of each
Easy Row
Active Spiderman
Moderate Row
Active Samson
Faster Row
Push-up to Down Dog
Movement Prep
3 Rounds
5 OHS (3 sec in Bottom)
5 Overhead Squats
5 Pause Front Squats (3 sec in Bottom)
5 Push Press
5 Thrusters
*Slowly Work up to WOD Weight
5 Scap Pulls
5 Kip Swings
*Work up to 2 sets of 5 Pull-ups
WOD
5 min AMRAP
21-15-9
Overhead Squats (95/65)
Toes to Bar
*Rest 5 min
5 min AMRAP
15-12-9
Thrusters (95/65)
Chest to Bar
Cooldown
200m Walk
2 min Glute Smash w/ Foam Roller or Lacrosse Ball
MONDAY: 4:00 AM – 10:00 PM
TUESDAY: 4:00 AM – 10:00 PM
WEDNESDAY: 4:00 AM – 10:00PM
THURSDAY: 4:00 AM – 10:00 PM
FRIDAY: 4:00AM – 9:00 PM
SATURDAY: 6:00 AM – 8:00PM
SUNDAY: 6:00 AM – 8:00 PM
ADDRESS:
9550 East Golf Links Rd.
Tucson AZ 85730
TELEPHONE:
(520) 290-8000
EMAIL:
info@crossfiteasttucson.com
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