Hope you are enjoying your day and ready for another one tomorrow.
Get signed up online here:
Also if you have any friends interested get them into our LIveFit or CrossFit 101 programs. This weekend is their last chance to get registered!
CrossFit - 6am/12pm/430/530
We’ll take 12 minutes to build to a heavy single.
After a solid warmup and some complex work we’ll get you to get a barbell and get it moving fast.
Take your time with this and make sure your form is on point
We’ll also practice for our T2Bs. Take some time here to work out of your comfort zone. Try this out:
Straight Leg T2B x 10reps x 2 sets
High as possible Leg Raise x 5-7reps x 2sets
These are two options to bring you out of your comfort zone before the workout.
With a partner - Split as needed - 20min Time Cap
200 DU’s/400 SU’s/3mins DU practice
60 T2B/Leg Raises/Knee Tucks/MB Situps
40 MB Slams
30 Snatches (185/125lbs) (135/95lbs) (95/65lbs)
Chip away at it getting yourself ready for the snatches at the end under fatigue.
LiveFit - 9am
40secs on - 20secs off x 3 rounds
Alternate through these 4 stations for 3 rounds. No rest between each round. 12 minutes of total work.
20secs on - 40secs off x 3 rounds
Hang Knee Raise
Now we work through these movements to improve our core strength through our lower back and abs. 12 minutes total work.
Teens - 330
- Team 782