Skill WOD
8-10 Strict Pull Ups
10 Banded Pull Aparts
10 V-Ups
4 Rounds
WOD
5 Minute AMRAP
10 1 Arm DB Push Press (each arm)
10 Burpees
10 Sit Ups
Rest 2 minutes
5 Minute AMRAP
8 1 Arm DB Push Press (each arm)
8 Burpees
8 Sit Ups
Score = Total Reps
Friends who V-Up together, get stronger together.
Save the Dates:
Saturday, January 20th:
Don’t miss CrossFit Federal Hill’s 5 Year Anniversary party! Sign up through this link.
Thursday, January 25th:
Coach Brittany will be launching her Nutrition Challenge. Find more information and sign up through this link.
Saturday, January 27th:
If you’re interested in volunteering for the 2018 Battle of Baltimore get more information and sign up through this link!