Hello Ladies!
We are excited to invite you to a special Women's Only Community Workout with Coach Hannah. It's a perfect chance for you to start your fitness journey or enhance your current routine in a supportive, women-focused environment.
Event Details:
Date: This Sunday
Time: 10:00 AM
Location: SoLa CrossFit
This event is tailored for women interested in gaining strength through functional movement. Important to note, this is not a CrossFit class and is suitable for all ability levels .
If you have friends or partners who have been hesitant to try CrossFit or feel nervous about fitness classes, this is a great opportunity to join a low-pressure, highly encouraging workout. Let's embrace wellness together!
We hope to see you there!
1. Movement Prep/Activation
2 sets
10 Cossack Squats
10 Banded Shoulder Press
-into-
8:00 AMRAP
30-second Air Bike (easy-moderate)
3 Shoulder Press
3 Push Press dips
3 Front Squats (empty bar)
3 Push Press (empty bar)
5 Roll and Reach
10 Bird Dogs
2. Workout Prep
1 set:
10 Cal Bike
10ft Single Dumbbell Walking Lunge
-2 Push Press
-2 Push Jerk
Freedom (RX’d)
For Time:
15/12 Cal Bike
150ft Single Dumbbell Walking Lunge (50/35)
15/12 Cal Bike
125ft Single Dumbbell Walking Lunge (50/35)
15/12 Cal Bike
100ft Single Dumbbell Walking Lunge (50/35)
15/12 Cal Bike
75ft Single Dumbbell Walking Lunge (50/35)
15/12 Cal Bike
50ft Single Dumbbell Walking Lunge (50/35)
* DB can be held any way as long as a hand remains in contact with the DB at all times while lunging.
Independence
For Time:
12/9 Cal Bike
150ft Single Dumbbell Walking Lunge (35/25)
12/9 Cal Bike
125ft Single Dumbbell Walking Lunge (35/25)
12/9 Cal Bike
100ft Single Dumbbell Walking Lunge (35/25)
12/9 Cal Bike
75ft Single Dumbbell Walking Lunge (35/25)
12/9 Cal Bike
50ft Single Dumbbell Walking Lunge (35/25)
Liberty
5 Rounds
10/8 Cal Bike
50ft Walking Lunge
- Target time: 10:00-12:00 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Bench Stretch for Lats
15x Bootstrappers
4x 5 Quad Foam Rolling (each leg)
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
6 Sets