01-05-10 Tuesday WOD Indoor Team MetCon Circuit 200m Row Plyometric Bench Jump x 10 Push-Press x 10 KB/Oly #75/#45 Wall Ball x 10 Combat Crawl Push

CrossFit Instructor Milisa Carter and Army Future Soldiers get it on!

Welcome new CrossFitters! CrossFit40 Beginners On-Ramp begins today. January Session times are as follows:

Tuesday 01/05 10:30am or 6:45pm
Thursday 01/07 10:30am or 6:45pm
Saturday 01/09 10:30am ONLY

Monday 01/11 10:30am or 6:45pm
Tuesday 01/12 10:30am or 6:45pm
Thursday 01/14 10:30am or 6:45pm

You must complete all 6 contact hours to continue attending regular CrossFit sessions, absolutely NO EXCEPTIONS. This is for your own safety.

You may attend either morning or evening. Missed days can be made-up via 1-on-1 at a cost of $20 per session.

01-05-10 Tuesday

Warm-Up

200m Row
Push Up x 10
Sit Up Ab Mat x 10
4 Rounds


WOD

Indoor Team MetCon Circuit

200m Row
Plyometric Bench Jump x 10
Push-Press x 10 KB/Oly #75/#45
Wall Ball x 10
Combat Crawl Push Up Return

~Optional Tire Drag Race!~

Tactical Fit Ormond