10/26/2013

10/25/2013

Class times as usual for Saturday: 8, 9 and 10 AM

Warmup: 500 M Row or 400 M Run, any mobility/mashing you need

5 minutes of jumprope practice
3 X 10 Back extensions
3 X 15 of ab work of your choice
(The above may be done after the wod if you choose.)
-------------
WOD: 7 Rounds for time (20 min Cap !)
7 Burpees
7 Russian KB Swings 53/35
7 Box Jumps 24/20

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Hello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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10/26/2013

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