Announcements
LADIES DAY****
Women’s self defense class
(Friends are welcome!!! The more the merrier)
April 24th (sunday) 12-1:30pm
$15 at Anu Academy (located downtown next to spruce street prt station)
Brunch to follow
Text Heather Cline for more details 304-216-2500
Mountaineer CrossFit – Teens
Bring homework or a book to read post WOD
Warm-up (No Measure)
6 Minutes at a jogging pace of:
5 Leg Swings (each leg)
5 Kip Swings
3 Lunge Steps with Reach High to Sky (each leg)
Carioca Left
Carioca Right
Run 200m
Push Jerk (Technique)
Metcon (Time)
Complete 5 rounds for time of:
5 Push Jerks
10 Burpees