Monday, September 7th

You must register for class to attend.

CROSSFIT

Strict Gymnastic:

From 0:00 - 5:00:

*Alternating between both movements

30 Double Unders / 45 Single Unders

3 Strict Chest To Bar / Pull Ups

From 5:00 - 10:00:

:30s Freestanding Handstand Practice / Handstand Hold Against Wall / Wall Walk / Double KB Overhead Slow Walk

:10s Strict Pull-Up Static Hold (chin over bar)

From 10:00 - 15:00:

3 Sets of 12

Deficit Push Ups / Regular Push Ups / Knee Push Ups / Banded Push Ups

*Hands on Plates or DB’s for deficit

WOD:

AMRAP in 14:00

30 Wallballs

25 Calorie Row

20 Deadlifts 135/95

15 Single Dumbbell Push Press 50/35

10 Pull Ups

GOAL: 1 ½ - 3 Rounds

AMRAP in 18:00

15 KBS

10 Push Ups

10m Bear Crawl

10 Ring Rows

15 OH Lunges (in place)

10m Bear Crawl

DO MORE. BE MORE. GIVE MORE. LIVE MORE.