Register For Class: https://get.mndbdy.ly/6zAE4INHH6
As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.
CROSSFIT
WOD:
AMRAP in 30:00
100m Dumbbell Farmers Carry (50's/35's)
10 Strict Toes To Bar
10 Dumbbell Box Step Overs (50's/35's)
50/35 Calorie Row / 600m Run
Notes:
Today's active recovery is to be performed at a 'grind' pace throughout.
Our first three movements will tax the grip, while our final two movements will fatigue your lower half.
With today not being scored, choose a box height that allows you to complete all 10 of the stepovers in one set.
SUBS
DUMBBELL FARMERS CARRY
Reduce weight
Use kettlebells
STRICT TOES TO BAR
20 Abmat Sit-ups
15 GHD Sit-ups
15 Weighted Abmat Sit-ups
MOBILITY (10:00):
Upper Body:
1. Child Pose Off Of Box: 1 Minute
2. Shoulder to Floor: 1 Minute Each Side
3. Wrist Stretches: 1 Minute
Lower Body:
1. Spider Man: 1 Minute Each Side
2. Pigeon Pose: 1 Minute Each Side
3. Butterfly: 1 Minute
4. Pike: 1 Minute
SWEATFEST
For Time:
Row 500m/Bike 20 Calories/Run 400m
3 Rounds...
6 Ring Rows
8 Push Ups
10 Sit Ups
12 Air Squats
Then, switch row/bike/run
3 Rounds…
6 Ring Rows
8 Push Ups
10 Sit Ups
12 Air Squats
Then, complete sequence one last time, switching the starting row/bike/run
*Athlete should complete a row, bike, and the run each at some point; they can choose where they start.
*25:00 time cap*
DO MORE. BE MORE. GIVE MORE. LIVE MORE.

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