Tuesday - 18Jan2022

WEEKLY ANNOUNCEMENTS

Boston:

- We're now requiring proof of COVID vaccination to enter the gym per the city of Boston's mandate.

- This weeks movement challenge is to accumulate 30:00 in a hollow hold!

Needham:

- This weeks movement challenge is to accumulate 30:00 in a hollow hold!

WORKOUT OF THE DAY

CrossFit Workout

For time:

50-35-20

Wall balls (20/14 lb) (10/9 ft)

Pull-ups

Bootcamp Workout

5-minute bike for distance.

30-seconds of pull-ups

30-second pull-up bar hang

30-seconds of push-ups

30-second plank hold

30-seconds of squats

30-second squat hold

30-seconds of sit-ups

30-second hollow hold

30-seconds of lunges

30-second wall-sit, holding plate

5-minute bike for distance.

30-seconds of pull-ups

30-second pull-up bar hang

30-seconds of push-ups

30-second plank hold

30-seconds of squats

30-second squat hold

30-seconds of sit-ups

30-second hollow hold

30-seconds of lunges

30-second wall-sit, holding plate