Elements Day 4

SDHP / Front squat / Med ball clean

This is the final day before you start classes. Don’t feel intimidated or overwhelmed though, because our members and staff are here to help. Over the next 4-6 weeks do your best to make it into 2-4 classes per week. At first, most people find that taking a day off between classes helps with recovery and DOMS (delayed onset muscle soreness). This is totally normal and to be expected, especially if you’ve never worked out before. Don’t avoid the gym because you are “sore” though. We have so many things to show you and we promise they are just growing pains that EVERYONE goes through when starting. Again, if you ever have any questions about anything health, fitness, wellness, nutrition related don’t hesitate to reach out. Email: CrossFitLWR@gmail.com or call/text 941-907-0005.

As far as Day 4 elements goes, you will be introduced to some new movements, but this is also a day of review and you will see how these movements start to build onto one another. Day 4 looks like this:

The Warm Up

Jump Rope
Air Squat
Wall Walk
Active Hang or Kipping Swing
Inch Worm Pushups


The Sumo Deadlift High Pull
The Front Squat
The Medicine Ball Clean
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