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Classes are limited to 18 athletes a class. You must register to attend.
CROSSFIT
STRENGTH:
Bench Press
Build To A Heavy Set Of Unbroken 10 Reps
Then…
1 x 10 @ 90% of Heavy 10
1 x 10 @ 80% of Heavy 10
*This heavy 10 is based on feel for the day.
WOD:
10 Rounds For Time:
200m Run
30 Double Unders
10 Burpees
GOAL: 20-30:00
SCALING:
RUN
-250m Row
-200m Ski
-12/10 Calorie Bike
DOUBLE UNDERS
-Reduce Reps
-:45 Cap
-45 Single Unders
-30 Line Hops
BURPEES
-Reduce Reps
COMP:
Do As RX
___________
Cash Out:
In 5:00-10:00…
Handstand Push Up Practice
Pick One That Meets Your Needs:
A.Use Riser
B.Box Handstand Push-Ups
C.3-5 Second Negative
D. Strict Handstand Push-Ups
For Time:
18-15-12
Double DB Box Step-Overs
Double DB Strict Press
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
