120712
WARMUP
Be prepared to name every other person working out with you today. We will make fun of you mercilessly if you can’t.
Once you’re done:
Two sets of ten
Leg Swings
Dislocates
4 part squat
10 lunges
10 DB Pushpress
Then:
Foam roll upper back
SKILL
10 Minutes of Couch Stretch, Tabata Band Shoulder stretches
5 minutes Freestand Tripod hold
WOD
7 Min AMRAP
5 C2B Pull ups
5 T2B
ANNOUNCEMENTS
-Have you signed up for Gaga? The price has been reduced to $25. Click here to sign up and play with CrossFit NYC this July 21st.
-Please sign up for classes before you get to the box, and sign in once you arrive. If you don’t sign in, there is a burpee penalty. If you show up without signing up in advance, we will all laugh at you. Starting August 1, you will be required to sign up for class in advance, so get into the habit now.
-Beginners Classes are now in session. Want to get started with CrossFit Queens? Come in for our beginners sessions and learn the nine core CrossFit movements at your own pace. Classes meet on Tuesday and Thursday at 7am, and 8pm, and on Saturday at 9am.