CrossFit WOD, June 30, 2020

Workout of the Day: Tuesday, 30-June-2020

Announcement
We are open!⠀
Below are a few bullet points of what to expect:⠀

•15 person class limit (well below 25% capacity)⠀
•10 open gym spots per class time (please be sure to sign up for this in Wodify ahead of time)⠀
•Personal/large taped off workout sections⠀
•Athletes sanitize their section⠀
•Regular DisInfx sanitization cleaning and testing taking place⠀

Our schedule will be evolving and we will be adding more classes as weeks go on, so please keeping checking Wodify and social media.⠀
Please reserve your class! We don’t want to have to turn anyone away.

Thank you all for your support

June Monthly Mini Goal: 30 min of L-sits, that is 1 min per day, have you done them yet?

Warm-up
3 rounds, 1 min Wall Sit, 10 Good Mornings with empty bar, 8 Back Step Lunges with bar
Metcon (Time)
5 Rounds
5 Bar bell Good For You’s (2 Front Rack Lunges 1 Front Squat) 95/65
200/150m Row
Rest 3 min then repeat
total time cap is 25 min

Bonus
if time permits – 2 rounds, 30 sit ups into a max plank rest 1 min