OlyNastics
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
1 loop jog
10 leg swings
thumb down lat str
3 inchworms w/ pushup
1 down dog > Spiderman > pigeon
-4 min prep-
SOD
EMOM for 8 min (4 rounds) (medium wt.)
Odd min: Side 1: 1-2 Turkish get-ups
Even min: Side 2: 1-2 Turkish get-ups
-7 min prep-
WOD
“Lyla” For Time, 10-1:
Muscle-Ups (Sub: M-up Attempts, OR Burpees & COB pull-ups OR Burpees and Ring rows)
Bodyweight Clean-and-Jerks (Mod: Reduce %)
This is one of CrossFit new Girls workout. The workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Reduce the weight on the C&J but keep the spirit of the workout with choosing a weight that is challenging but maintainable.
