Thursday, November 3, 2016

161103:

Hey everyone, don't forget that you can work out for free through until November 15 and that we have a promotional rate of $150/mo for the first year for the first 40 members! Family rates are available for second/third family members, etc. Reach out to us at crossfithomeward@gmail.com or (919) 391-7815 for anything!

SKILL/COORDINATION:

3 Rounds:
8/8 Spiderman Lunge w/ T-Spine Rotation
4-6 Paused CTB Pullups (2-3sec pause w/ bar contact, band/scale accordingly)

LIFT:

Establish 5RM Bench Press

METABOLIC CONDITIONING:

4 Rounds:
8 Front Squats (AHAP)
Sprint (400m all out run -or- 200m all out run -or- 50ft all out sled drag, start 1st step after squats)
Rest as needed between rounds (within reason)