8:00am – 12:00pm Rolling starts…
9:00am Start time if you would like to start with a group. However, if you choose to start at a different time, warm up then note your start time and get after it!
$20 Drop-in fee.
We perform straight sets at CrossFit Birmingham – no partitioning. You should scale the workout as needed, but still must perform straight sets.
As always, full ROM is expected (even when scaling) unless you have physical restrictions or other mobility issues.
– Cut the reps in half, but keep the mile runs
– Pull-ups: banded pull-ups > ring rows
– Push-ups: hands elevated push-ups > knee push-ups