Monday 3.18.19

Tressa R.

Tressa R.

Incredible things happening at Shotgun CrossFit:

-  Sergio and Tina Nunez donated a new DVD/BluRay player for the child care.  THANK YOU!  No more skipping movies!

-  Fajita Friday was rocking and rolling!  Thank you to Bob for making it happen, Mr. T for his grill master skills, and everyone else for bringing food and staying and eating it!

-  The bathroom and childcare got a face lift with new paint!  BIG thanks to PJ for making this happen…. And very special thanks to the following for lending their valuable time and hands this weekend to help:
Bob and Karen Baen, Christina Stroff, Kristen Coggins, Cindy Guerrero, Mireya Smith (I hope I didn’t forget anyone!)

EMOM: 2 rounds
Min 1-2 - Pigeon Pose - right
Min 3-4 - Twisted Cross - right
Min 5-6 - Handstand Walk or Hold - or kicking up to the wall practice
*second round use left leg

WOD:
EMOM x 20:
Minute 1: 15/12 Calorie Ski Erg
Minute 2: 15 Front-Racked Alternating Reverse Lunges (95/65 lbs) 
Minute 3:  15 Push Press 95/65
Minute 4:  2 rope climbs
Minute 5: Rest

Rx: Men - all 188 reps
Women - all 176 reps

Sc: **Choose a rep scheme you can finish within the minute and have enough time to transition. If you continue to go over the minute window - reduce reps accordingly.

Mandi Reading