CrossFit Route 7 » Wednesday, January 6, 2021
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Wednesday, January 6, 2021

Friends,

The box will be temporarily closing for 10 days effective immediately and reopening Friday, January 15, 2021. We have a wonderful community of friends who hang out and love each other both inside and outside the gym, which we support and encourage; however, due to the spike in COVID cases from holidays, we have decided to temporarily close the doors to ensure the safety of our members.

Throughout this time, the entire box and all equipment will be thoroughly sanitized. Each of your payments will be prorated by 1/3 for the month of February to accommodate you for this temporary closing. You will not need to take any action, it will be done for you. If you have had an exposure to COVID at the box, you will be notified of the date and time of that exposure.

Please stay safe, take your vitamins, and stay ENCOURAGED. We care about your physical and mental health and will be back in no time. Keeping everyone safe and healthy in the meantime is our priority.

Thank you for your understanding and continued support as we navigate these difficult times together. Please do not hesitate to reach out to one of us with questions.

Tucker, Anastasia, George and Casey

Warmup

-2x- 
5 Push-Ups 
10 Sit-Ups
15 Air Squats

—–

-1x-
World’s Greatest Stretch e/s 
Inch Worms 
10 Arm Circles Front & Back e/s 
20 Chain Breakers
20 Bushwackers

Conditioning

10-20-30-40-50
Air Squats (Rx+ = DB/KB Goblet Squats or Thrusters, or Wall-Balls) 

25-20-15-10-5
Push-Ups 

200m Run

For those Air Squats feel free to up the difficulty if you want by using DBs or KBs- one or two is fine, Goblet Squats or Thrusters- use whatever you have/want to use! Or if you a Wall Ball (and preferably an outside wall to use it on) feel free to use that instead.

On these push-ups: take your time! There’s no one around you, no clock to be beholden to, this is a great time to focus on that quality > quantity (or time, however you’d like to look at it).

For the 200m run, your distance doesn’t need to be exactly 200m. Pick out a convenient distance/turnaround point that will take you about 1 minute to run.

Core

A) V-Ups – 4×10-15
B) Russian Twists – 3×20 (10 e/s)  

This section of the WOD is meant to be your cool-down. Take your time, and do these as a superset- meaning alternating (and yes there is meant to be one less set of Twists). Do a set of each, rest for a minute or two, and then repeat.   

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