Announcements
Labor Day Weekend Schedule
Monday September 4, 2017
7:30am
8:30am (babysitting available)
9:30am (babysitting available)
The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D.
Warm-up
Limber 11
*Choose your favorite aspects of this warm-up and run through this for 15:00. This will include mobility
Included in Warm-up
Box Squat – Wide Stance (8×3)
Wide Stance Box Squat: 8 x 3 @60%, every 60s.
– Same as two weeks ago.
“Oceanside” (Time)
4 Rounds (15min Cap)
15 Box Jumps w. step down (24, 20)
30 Wallballs (20, 14)
15 C2B Pull-ups
RX: (Regular Pull-ups)
L2: (20, 15) (14, 10) (Banded Pull-ups)
L1: (20, 15) (10, 8) (Ring Rows)
$ Out
GHD Back Extensions: 3 x 10-15 (squeeze glutes at top for 1 ct). Rest 60s.
or Accumulate 3:00 of X-Band Walks
