Crossfit22

Protect and Serve

Crossfit in Bountiful, UT. We are here to protect (your body) and serve.

9/7/16

SEPTEMBER PAYMENTS NOW DUE

Today we are going to play a little game called "What the hell is going on with Kat's Arm?".

Today we are going to play a little game called "What the hell is going on with Kat's Arm?".

WARM UP

4 Rounds:
200 Meter Run
10 Scap Push-ups
10 Kip Swings
10 Walking Lunges

WOD

From 0:00-3:00, perform 3 Rounds of:
3 Pull-ups
6 Push-ups
9 Squats
From 3:00-6:00, perform 3 rounds of:
4 Pull-ups
8 Push-ups
12 Squats
From 6:00-9:00, perform 3 rounds of:
5 Pull-ups
10 Push-ups
15 Squats
From 9:00-12:00, perform 3 rounds of:
6 Pull-ups
12 Push-ups
18 Squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups, and 3 additional squats.

AFTER PARTY

Tabata
Hollow Rock
Tabata
Sit-ups