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As a friendly reminder, each available time block will be limited to 15 athletes. You must register to attend.
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CROSSFIT
Rope Climb Practice
17:00
Progressions: how to extend through the core and feet and how to dismount the rope safely.
Challenge:
EMOM x 7
3 rope climbs per interval
***Continue to practice double unders as always
Option B:
4 Rounds
100m Heavy Sled Push
15 Hollow Rocks
10 DB Crush Curl
15 Lateral DB Raises
WOD:
14:00 Ladder
5, 10, 15, 20, 25 etc
Slam Ball 30/20#
T2B
*Run 300m Between Rep Scheme Changes
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SWEATFEST
AMrAP in 18:00
3, 6, 9, 12.....etc.
Sumo Deadlift High Pull w/KB
Knee Raises
Hand Release Push-Ups
Air Squats
Cal Row/Bike
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DO MORE. BE MORE. GIVE MORE. LIVE MORE.
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