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
Gymnastic:
3 Rounds Of Practice:
1:00 Plank/Box Elevated Pike Hold/ Handstand Hold
1:00 3 Pause Strict Pull Ups/Bands/Rings
1:00 Cossack Squats/Step Ups/Pistol Modification/Pistols
1:00 3 Pause Deficit Push Ups/Push Ups/Knee Push Ups
1:00 Rest
*Each minute pick the best option within that movement that best suits you on your fitness journey.
WOD:
3 x 5:00 on / 5:00 off:
Buy In: 100 Double Unders
In Remaining time AMRAP of:
Round 1 - 12 Power Cleans 95/65, 4 Burpee Box Jump Overs
Round 2 - 8 Power Cleans 115/85, 4 Burpee Box Jump Overs
Round 3 - 4 Power Cleans 135/95, 4 Burpee Box Jump Overs
Notes
-The Double Unders should be done in 2:00 or less.
SUBS
DOUBLE UNDERS
-Reduce Reps
-150 Single Unders
-100 Double Taps
-50 Over-and-back DB Hops
GOAL: 2-4 Rounds each round.
SWEATFEST
10 Rounds
10 Hand Release Push Ups
8 KBS
10 Air Squats
100m Run/Row
*1 min. rest between rounds
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
