Tuesday, March 24th

First day of Zoom was a success. Like anything new, we have been working out the kinks. But we had over 20 members join classes today. Special thanks to our members and coaches helping us during these hard times. We are committed to keeping our members engaged and active. THANK YOU!
Be sure to follow us on FB: CrossFit South City / IG- @crossfitsouthcity
Warm-up/5Min AMRAP
20 Mountain Climbers
10 Banded Good Mornings or Glute Bridges
30sec Plank Hold
WOD
24 min EMOM:
Min 1: 5-8 Strict Pull ups
Min 2: 15 DB Deadlifts (50/35)
Min 3: 5-8 Burpees
Min 4: 15 DB Push Jerks (50/35)
*At Home Workout subs: Pull ups- if pull up bar at home but strict do 5-8, otherwise bent over row with DBs, or barbell bent over row, :30 Plank if no equipment.
*DB Deadlift- barbell DL, KB DL, or Glute Hip Bridges w/ 2 sec hold at top.
*Weighted Sit ups- 20 regular sit-ups.
*DB Push Jerks- barbell PJ, Single Arm KB PJ (do 8 reps each arm)