Thursday, April 25, 2019

Hello all!

Get in here and get after it this Thursday.

Hope you are all doing well. Remember this Saturday we have class at 8/9/10 and CrossFit 101 at 11 and then Special Olympics at 12 and comp class at 1.

CrossFit - 6/12/330/430/530/630

Conditioning

90secs on - 90secs off x 6 rounds

12/9cal Bike/Row/Ski

9 Shuttle Runs

ME Burpees

Core/Skills

12min EMOM (3 Rounds)

15 Strict Situps

3-10 Strict HSPU

10-20sec L-Sit

3-10 Ring Dips

PrimeTimers - 10am

Skill Review

Plate G2OH x 6reps x 2sets

Squat to Box or MedBall x 6reps x 2sets

After a warm-up we’ll work on these two skills alternating back and forth.

New Skills

Double Kettlebell Deadlifts x 4sets x 3 Sets

Standing on one foot x 15secs per leg x 3 times each leg

We’ll work on a bit of balance here with these two movements.

For balance hold on one foot we will try to bend that one knee. The more you bend it the harder the movement will be.

Workout

3 complete sets or maximum 15 minutes of work

2min Row/Bike/Ski

6 Double Kettlebell Deadlifts

9 Pushups

12 Squats

Have a great time here moving!

Adaptive @ 782 - 11am

Strength

Box Dips x 6reps x 3sets

BB Clean & Jerks x 3reps x 3sets

Take your time here and move through these two movements.

Conditionining

3 Sets

5cal Bike

10cal Ski

20cal Row

Rest 3 minutes

Sprint a bit here.

CrossFit 101 - 730pm

Conditioning

90secs on - 90secs off x 6 rounds

12/9cal Bike/Row/Ski

9 Shuttle Runs

ME Burpees

Core/Skills

12min EMOM (3 Rounds)

15 Situps

10 Pushups

30sec Plank

2 Wall Walks

- Team 782