KIDS CLASS TODAY AT 3:30PM.   Charlottes rocking her moves 

 

Thursday’s at Crossfit South Surrey is a day to work on skills  you want to get better at, do a missed wod or do strenght.  It’s a catch up day or rest…….

1. Weak skill 15 or 30 min

2. Missed strength 15 or 30 min

3. If doing 30 min …..please stretch after

4. If doing 15 min please do wod below

wod nft

• row 400 meters, alternating 100 m sprint 100 m resting row
• 10 hurdle burpees
• 2x  sandbag drag, on a diagonal
• 10 renegade rows with push up
• 100 single skips, single legs or 50 double unders