Ladies having a little line dancing party at WCF class on Sunday morning. 



“Three’s A Crowd’
3 minute AMRAP of:
21 Bar Facing Burpees
7 Clean & Jerks, 135/95

-rest 3 minutes

3 minute AMRAP of:
15 Bar Facing Burpees
5 Clean & Jerks, 155/105

-rest 3 minutes

3 minute AMRAP of:
9 Bar Facing Burpees
3 Clean & Jerks, 185/135

-rest 3 minutes

3 minute AMRAP of:
6 Bar Facing Burpees
2 Clean & Jerks, 205/145


A. 4 x 5 YTWL, light weights, incline bench, keep head down
B. 4 x 25 Reverse Hyper
C. 4 x 8 Dragonfly, 3 second tempo decent



10 minute stations:

1) with light plates:
Shadow Box (Jab, Jab, Jab, Cross)
Jumping Jacks

2) Agility Ladder
Jog in place

3) Row

4) Bike

5) Flutter Kicks



10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of Dumbbell Thrusters

Rest 30 seconds

*score is total reps



Warm up: row/jog/air dyne 5 min

      Self calf mobilization and plantar fascia grind 

Shoulder flexion with strap

Shoulder abduction with strap

Overhead lateral lean

Hip distraction

Plantar flexion stretch

T ham with foam roll 

Todd’s *3

Lax ball upper trap/scap (if no time as homework!!)

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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