"Happy Birthday Basix Gym/CrossFit Scotland"
Thirteen Today - This makes Ronnie and Neil the
oldest teenagers in the business
Warm up WOD– 4 rounds for time
13 Shoulder taps (push up position, one hand touches opposite shoulder)
13 Lunge to overhead reach (same side arm as forward leg)
13 Back Extensions
13 Jumping Squats
WOD – 18min EMOM
Min 1: 15-20 DB Push Press (double DB or single arm ½ reps each arm, sub = push ups)
Min 2: 12-15 Cal Row (sub = 50 double unders or 12 burpees)
Min 3: 20 V - ups (sub = sit ups)
X 6 rounds
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