WODBEAR popped into XXI CrossFit yesterday evening in Lisbon and it was fantastic. Really friendly staff and really good coaching. We arrived during open gym and watched some of the competitors working out then joined in on the class.
Started off with a really good warm up of
10 ring rows
10 sit ups
10 back extensions
We then got in on the skills section which was skin the cats. A really well run skills class broken into 4 levels for all abilities. The coaching staff were using this to spot core strength and any hip and shoulder issues. Great tips from the coach. He sorted out a couple of issues with me, and my skin the cats are now solid and controlled. Obrigado!! Finished up with the Wod
Every 3 mins for 15 mins
Body weight front squat x10 reps
Great facility sunk into an old swimming pool, friendly staff and members with the odd dog!