January 15, 2021

Bring a Friend Friday! Mr. Herlihy

In case you’ve forgotten, every Friday we allow our members to bring a family member or friend that is new to CrossFit to see what it is all about. Also, if your friend joins the gym, you each get 15% off your next month of membership!
View the Workout See the Whiteboard

Metcon:
17 Min AMRAP
10 GHD Situps with Medball 20/14lbs
15 Box Jumps 24/20”
20 Wallballs 20/14lbs
25 Groiners (hands must leave ground)

Mobility:
2 min Frog Stretch
2 min Banded Hip Flexor Stretch, per side
3 min Saddle Stretch

Accessory Work:
Bench Press (Power): 65% – 5×5 (E 90sec.) (max effort last set)

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