Crossfit Kingdom

Welcome back! I will be running a 101 class this entire week without interruption.

Members who are missing anything from pictures to PR’s please make an appointment this week.  I will make myself or another coach available.

Monday’s WOD:

W.O.W.O.D

10 Med ball side to side

10 Alternating bicycle sit ups

10 Butterfly sit ups

3 Rounds. Post Time:

WOD

5 Muscle Ups 5 Ring Dips

OR

10 Pull-Ups 10 Dips

OR

20 Jumping Pull-UPs  20 Jumping  Dips

10 Push Ups

10 Air Squats

200m Run

5 Rounds for Time: