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
STRENGTH:
3 Sets:
9 Romanian Deadlifts
15 Dumbbell Bench Press
*Alternate between movements
*Build to a moderate-moderate heavy unbroken set of each movement
WOD:
3 Rounds
300m Run
30/24 Calorie Row-- 20/15 Bike
200m Medball Run 20/14 -- 200m Empty Sled Push
20 Front Squats 95/65
GOAL: 14:00 - 22:00 CAP
SWEATFEST
5:00 AMRAP
100m Run
10 Slam Balls
20m Farmer Carry
30 Second Plank
*Rest 1:00
5:00 AMRAP
150m Row
10 Jumping Squats
20m Waiter Carry
30 Flutter Kicks
*Rest 1:00
5:00 AMRAP
50 Double Unders or Singles
10 Walking Lunges
20m Bear Crawl
30 Russian Twists (Optional: use a light object for weight)
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
