Happy Birthday Coach Roach!!
Not sure if you’ve all heard yet, but we have a couple new coaches in the house 🙌 Kelsey just finished up her L1 and will be coaching the Wednesday 5:45pm and Thursday 8:15am!! — Mindy just moved back from Texas where she was a Coach at her CrossFit gym and will be coaching the Wednesday 4:30pm and the Friday 8:15am. Pretty excited to have them both!! 💪
WARMUP
3x
1 min cardio
10 lunges
5 KB Deadlift
4 Box Step Ups
STRENGTH
Deadlift
4×8-10
WOD
3 Rounds:
200m Run
10 Box Jumps
200m Run
10 Single DB Alternating Lunges
200m Run
10 Single DB Box Step UPS (Rx+ 70/50) (Rx 50/35) (Fit 35/25)
OPTIONAL POST WOD
Accumulate (divide however):
200ft Double Dumbbell Front Rack Farmer’s Carry
2 min Plank, Handstand Hold or Handstand Walks
2 min Hollow Hold
2 min Hollow Arch
CrossFit Reserve 