One workout today at Washington Park (lower level) @ 0900, all other classes are canceled. Childcare is on.
Come check out the USA Powerlifting Virginia Last Chance Qualifier for Nationals meet we are hosting at the gym! The anticipated schedule for the meet:
- 0645 Doors Open
- 0900-1200 Female Competitors & Lightweight Men
- 1430 – Remainder of Male competitors begin
0900 CrossFit
Working in teams of four, 30 minutes, AMRAP:
- Relay: Line Sprint 5/10/15/20/
- 5 Synchro Jump Lunges
- Relay: Run Backwards 100m (50m out/50m back)
- 5 Partner Sit Ups (Arms Interlaced)
- Relay: Bear Crawl 25m & Sprint Back
- 5 Synchro Hi-Five Burpees
- Relay: Lunge 25m & Sprint Back
- Partner sit-ups (Arms Interlaced)
- Relay: Burpee Broad Jump 25m & Sprint Back
- 5 Synchro Jump Squats
*Add 5 reps to the synchro movements and sit-ups each new round