CrossFit Martha's Vineyard

Starting next week, our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills.

WOD:
Option 1:
5 Rounds
4 min AMRAP
30/21 Calorie Row
21 KB Swings
Max Distance Handstand Walk
*rest 4 mins between rounds*
*mod for hs walk will be wall walks or db oh carry*

Option 2:
3 Round of:
Tabata Sit-Ups x 4 sets
Tabata HS Hold x 4 sets
Tabata Barbell Good Mornngs x 4 sets
Tabata Bike x 4 sets

*24 mins, 48 tabata rounds*
*Tabata: 20 seconds work, 10 seconds rest/rotation*
*complete 4 rounds of each movement to complete 1 full round*