June 1st; Bring a Friend to Crossfit

Bring a Friend day to Crossfit - the wall @ ROCK JUNGLE CROSSFIT

Team WOD - Time Results

Warm-Up:

3 Rounds

-  50 meter Skipping
-  12 meter Samson Stretch
-  12 meter Inch Worms
-  10 Ring Rows
-  15 Squats


SKILL:

Pull-Ups   (use assitance band or machine)

   5 x 5

Team WOD:

7 Rounds:

#1  -  150 Meter Run
#2  -  5 Wall Balls
         10 Sit Ups

          Repeat Wall Balls and Sit Ups until Partner #1 returns from Run and then Switch


Coaches today:  Jodaye, Dan, Nicole, Simon, Graham,


My Thoughts:

Our team, Da Bomb made out okay.  I think my friend, Patrica enjoyed the first taste of crossfit.   It was all about meeting people, seeing and trying the equipment and performing a workout.   The only thing missing were the strength training.   And it was open to anyone with no experience.  It's the monthly feature for the gym for members to bring a friend to crossfit for free.  There will be another one later today @ 1:00 PM.

Also met other member's friends Dana  (Jodaye);  Crystal (Mike).   Let's hope those who  came today will join up.

Seemed that not everyone had posted their team time.  But it's all good.   Good experience for everyone.

Thanks for reading and hope everyone have a great weekend!