/var/www/html/wp-content/themes/Divi/single.php Friday July 29, 2011 | Spartan CrossFit

NO 8pm class tonight!! Saturday class is 9am!!! Sunday wod class TBA!!!!!

Warm Up: 10 kick up to hand stand, 20 kip off of your knees, 30 lateral hops, 20 dips, 10 wall walks

SWOD: (skill) your choice: Muscleups, HSPU, Double unders or L-Sits 10 minute skill practice


“Annie, this is Helen”

Complete 150 double unders, then:


3 rft of:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings

12 Pull-ups

Then Complete 150 situps