(802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Wednesday 6/2/21

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802 CrossFit Members open for all members, where we share daily boards  and fitness inspired conversation daily FOLLOW NOW

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Performance from the Inside Out (NEW) this page replaced the old page, that we lost access to.  FOLLOW NOW

The Board

The Mobility

Banded Hip Opener

3 Point Hip Opener

Wall Birthing (coach demo)

Station 1 (from floor)

Be careful moving the bar from the front, to the back of your body.  If you have shoulder restrictions, you may either go from the rig, or perform all front squats instead.

Station 2

  • Round One: 1 Wall Balls, 1 Burpee, 1 Box Jumps
  • Round Two: 2 WB, 2 Burpees, 2 BJ
  • Move up one rep each round you do.  Score = total completed rounds plus any additional reps

Station 3

Your goal is to row as many calories as possible.  However, you will be interrupted at 3-2-1 Go, and every 2:00 to get off the rower and perform 2 movements.

  • Down, Up & Over you will be jumping/stepping over the rower rail here.  BE CAREFUL
  • Forward lunges

When the timer goes off at 8:00, you will have to sprint through the down/ups and lunges to make it back on the rower and get any remaining calories you can!

The Finisher

Monster Walk

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