Memorial Day: As many of you know, Memorial Day is a special day at LCF. In lieu of CrossFit’s traditional Murph, we have our very own “Gabe” WOD in memory of Anni’s brother. We will be hosting a zoom at 9am so we can all do the workout together. Stay tuned for more details.

Warm-up
– PVC/Broomstick Pass-throughs, Dynamic Leg Kicks (Front, Back, Side)
– One trip (10-15 steps one way) Bear Crawl, Inch Work, Toy Soldier, Spidermans, Lunge Twists

WOD
30 second sprint, out and back
Max reps of burpees in 1 minute
30 second sprint, out and back
Max reps of squats in 1 minute
30 second sprint, out and back
Max reps of weighted sit-ups in 1 minute
30 second sprint, out and back
Max reps of push-presses in 1 minute
30 second sprint, out and back
Max reps of push-ups in 1 minute
30 second sprint, out and back
Max reps of single leg dead lifts in 1 minute