CrossFit Martha's Vineyard

r 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:
4 Rounds
500m Row
12 Burpee Pull-Ups (:30 Plank + 12 Ring Rows)
21 Box Jumps (Step Ups)

Option 2:
6 Rounds
24/18 Calorie Bike
24 Banded Lat Pull Down
24 Lateral Box Step Overs
24 second RIng Diagonal Plank Hold (hold with b.w. or kb)