CrossFit Sebring

Monday 01/20/20

Individual Stretch
Board Focus

Group Warm-up
Bring Sally Up
5-4-3-2-1 Deadlift 

WOD Deadlifts 15 mn AMPRAP
 Toes to bar
 Deadlift (70% max rep)
RUN 100
Round 1, 1 rep
Round 2, 2 reps
Round 3. 3 reps 
ETC

Saturday 01/18/20

CrossFit WOD 9:15am!

Friday 01/17/20

Yoga Flow with Pam!
10:00 am!

Friday 01/17/20

Pump it Up with Pam Tharp!
9:00 am!

Thursday 01/16/20

Individual Stretch
Board Focus

Group Warm-up
Group Stretch, Stretch, Stretch

WOD  15 min EMOM & RUN!
3 mins of work,  1 min rest, repeat 4 times!

5 KB Swings
10 Planking Frog Squats 
30 Bicycles

After WOD, 4 Week Run Challenge!

TIMED RUN!
400, 800, or 1600!

Wednesday 01/15/20

Individual Stretch
Board focus

Group Warm-up 2 rounds of:
4  Inchworms
4 Downward dog with runners lunge
10 supermans

WOD  "Ivan the Terrible!
5 RFT or 45 min cap

Tuesday 01/14/20

Individual Stretch
Board Focus

Group Warm-up
Skills work power snatches

WOD Snatches 15 min AMRAP
5 Power Snatches
5 Burpess over bar
20 DU or 60 Singles

Monday 01/13/20

9 am Pump
WIth Pam Tharp
Drop in for only $10!

Monday 01/130/20

10 am Yoga FLOW
WIth Pam Tharp
Drop in for only $10!

Monday 01/13/20

Individual Stretch
Board Focus

Group Warm-up 3x3
Devils Press w/ 2 push press

WOD Bench Press 3 RFT
10 Bench Press (60% bodyweight)
10 Tricept Dips
Run 200/Row 300

Cool Down