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
Gymnastics:
For Quality:
100% Max Effort of (pick one):
- Dumbbell/Barbell Strict Press
- Box Handstand Push Ups
- Deficit Push Ups
- Strict Handstand Push Ups
100% Max Effort of (pick one):
- Bent Over Rows
- Ring Rows
- Banded Strict Pull-Ups
- Strict Pull Ups
*Repeat but at 80% of Max Effort
*Repeat but at 60% of Max Effort
Notes:
- Sets do not need to be unbroken, but we are moving with purpose.
5:00 For Rounds of Quality:
2 Pausing Horizontal Ring Rows (3s Chest to rings)
4 Strict Ring Dips
8-12 Box Step Ups
Subs:
Ring Dips
- Deficit Push Ups
- Banded Strict Ring Dip
- Dumbbell/Barbell Bench Press
Step Ups
- Cossack Squats
- Alternating Reverse Lunge
- Pistol to bench
- Pistol Squats
WOD:
For Time:
3 Rounds
600m Run -- 800m Row -- 30/24 Cal Bike
15 Toes To Bar
10 Front Squats 135/95
GOAL: 14:00 - 20:00 CAP
SWEATFEST
25:00 AMRAP
10 Burpees
20 Box Jumps
10 Pull Ups
20 Walking Lunges
10 Empty Barbell Push Press
20 Cal Row
DO MORE. BE MORE. GIVE MORE. LIVE MORE.
