Pre WOD: In 12 minutes complete 3 sets of:
1 TGU / side
20M Table Top Crawl
1 Wall Climb into 30 second Handstand Hold in Hollow Body
2 sets of 8 @21×1
2 sets of 6 @21×1
Rest 2 minutes between sets
WOD: 12 min AMRAP of:
3 Wall Climbs
6 Shoulder to Overhead (115/80)
Let’s get specific…
The gym is your second home. You may not want to admit it, but other than work, Reebok CrossFit Back Bay is a place you spend a lot of time in. With that said, let’s talk about a few things.
Because it is your second home, it should be kept clean like you would want your home to be.
*That means that if you take out a kettlebell and bring it to the champagne room for some mobility, YOU NEED TO BRING IT BACK to where it belongs when you are done!
*Let’s say you snag a LAX ball and take it to the lifting platforms to mobilize before you class starts, YOU NEED TO BRING IT BACK to where it belongs when you are done!
*Whatever equipment you used needs to be wiped down and put away. If you covered your medicine ball in sweat, wipe it down. No one wants your sweaty medicine ball in their face!
*If you bring a bag to the gym that contains everything that has ever belonged to you, please keep it under control. It’s not cool for me to have to work around you because you unpack every single time when you come to the gym!
*Do not, I repeat, DO NOT, takes someone else’s equipment. Make sure you are aware about all of the gear you will need for the workout. If you are unsure, ask! Don’t assume that a box isn’t being used and take it as your own!
*Lastly, if you can talk in the middle of the workout, you are not working out hard enough. Keep the chatter for before and after class.
Got some real good ones coming up next week,