West Metro CrossFit
Coach Soloman (9:00 AM) 12 of us. I partnered with Adan
400m run then spider across floor, high kicks, pull leg up, grab leg back, individual hamstring stretches, bear crawl forward/backward
With medicine ball toss and do med ball squat, torso twists handing ball to partner, toss and do a burpee
In a circle do introductions then some air squats and some push-ups.
Set up for WOD
20 minute AMRAP
Partner 1: 400m Run
Partner 2: 5 pull-ups, 10 push-ups, 15 air squats
Tag in and pick up where partner left off.
Either I was running slow or Adan was moving on Cindy, because he was always getting more reps than me. We finished with 12 rounds + 23 reps. I think I got 5-6 of those rounds.
Finish with some stretching, mobility on our own.
West Metro CrossFit is a well organized facility with 3 GHD, weightlifting platforms, rig, 6 rowers and of course plenty of barbells and plates. They also have a bunch of rings and rope climbs so that a full class could be working out together. 9 AM is usually a small class, but all classes are free this week and they are also running a Groupon. One new person like myself and some occasional folks in addition to 8 regulars.