WARM UP: 400m Run 1 Set of fence drills 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Light KBS :60 couch stretch on

CLOSED !!!!

WARM UP: Plyos SKILL: Into WOD WOD: Anniversary WOD Teams of 4 200 DU 800m run 100 T2B 80 C&J 800m run 200 DU 2000m

WARM UP: 3X: 1 C2C 2 Wall walks 10 Wall squats w/red band SKILL: CrossFit Baseline 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10

WARM UP: 6:00 EMOM M1: Row M2: Lunge to instep M3: Burpee jump into air squat VSKILL: 5:00 EMOM 5 FSQ from the ground WOD:

WARM UP: 3:00 Jump Rope 2X: 5 of each Squats with band: Slow with :03 pause at bottom Slow Normal Fast 15 Good mornings :30

WARM UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support 10

WARM UP: 3 Rounds C2C Run 10 KBS (light) 10 Ring Rows 3 Rounds 200 m Sprint 10 Jump Squats (for height) 10 Push-ups SKILL:

WARM UP: Cross the river!! SKILL: C2C 20 lunges C2C 20 v-ups C2C 20 Kicks on each leg on the ground C2C 20 Squats with

WARM UP: 2 Rounds: 400m Run 10 Dynamic GMs 10 Bulgarian Split Squat on 12” Box (each side) 10 Single Leg Pelvic Raises (each side)