CrossFit Sebring

Saturday 09/21/19

9:15 am WOD!

Bring a friend for only $10.

Friday 09/20/19 Closed!

Muscle Reconstruction Day!

Thursday 09/19/19

Individual Stretch
Board

Group Warm-up
Leg lifts and knees to chest
Downward dog push-ups

WOD 20 min AMRAP
10 Strict knees to elbows
3 Wall walks

Wednesday 09/18/19

Individual Stretch
Board

Group Stretch
Kipping and hollow outs
Jump Ropes

WOD Cindy & Annie 1 RFT
Annie 50
1 round Cindy
Annie 40
1 round Cindy
Annie 30
1 round Cindy
Annie 20
1 round Cindy
Annie 10
1 round Cindy

Cool Down

Tuesday 09/17/19

Individual Stretch
Board

Group Warm-up
Deadlifts and hang power cleans
5-4-3-3-3

WOD 3 rounds for time
1 min burpees
1 min wall-ball shots (20/14)
1 min deadlifts (115/75)
1 min med-ball sit-ups (20/14)
1 min hang power cleans (115/75)
Rest 1 min

Cool Down

Monday 09/16/19

Individual Stretch
Board

Group Warm-up 6 min Tabata
Frog squats with downward dog
Dumbbell shoulder warm-up
BIke or row

Battle Rope Ladder
Open or close each set with 100 m Run
Battle Rope
American KB Swings

20/1
18/2
16/3
14/4
12/5
10/6
8/7
6/8
4/9
2/10

 

Friday 09/13/19

Closed for Muscle Reconstruction!

Thursday 09/12/19

Individual Stretch
Windmills
Goodmornings
30 MB sit-ups

Group Warm-up 6 min FGB 
Row or Bike
Knees to Elbow

WOD 16 min 40/20 BOOTCAMP for Abs
Medball side to side
V-ups
Bicycles
Reverse Curls/ Wall Russian Twist

Wednesday 09/11/19

Individual warm-up
Board 

Group Stretch with Trainer
Single jump rope
Down dog into plank
Side lunges
Single/double jump rope

WOD Open 17.5

Cool Down
High bench lunge stretch
Banded hip and low back stretch