Tuesday, April 9, 2019

Good evening ladies and gentlemen!

First day with our PrimeTime crew. We had 7 willing participants that pushed themselves and learned a ton about functional fitness and how to apply what we are doing in the gym to their everyday life.

CrossFit 101 is also off the ground for another session. You can still attend the 730 classes, but they will be geared towards the new CrossFitter.

CrossFit - 6/12/330/430/530

Strength

E2MOM x 5 Rounds (10 minutes)

2 Power Jerks + 2-5 Strict Pullups

Conditioning

4min AMRAP

4-6-8-10

Bar MU’s

Strict HSPU/Box Pushups/Pushups

and then ME Burpees

Rest until the 8 minute mark

@ the 8 minute mark

4 minute AMRAP

15-12-9-6

C2B/Pullups/Ring Rows

DB Shoulder to Overhead

ME Burpees

* Comp Athletes complete 100’ Handstand Walk during your rest

LiveFit - 9am

Conditioning

60secs on - 60secs on - 60secs off x 3 Rounds

Shuttle Run - Plank - Rest

Row - Side Plank (30 each side) - Rest

Ski - Active Hang - Rest

Skipping - Hollow Hold - Rest

Mobility

3 sets

Pigeon Pose x 30secs each leg

Downward Dog x 60secs

Adaptive - 1030am

Strength & Conditioning

10min AMRAP

5 Pullups

10 WBS

15cal Row

rest 5 minutes

10min AMRAP

3 Pullups

6 Ball Slams

9 Shuttle Wheels

Intro Class - 630pm

CrossFit 101 - 730

Strength

E2MOM x 5 Rounds (10 minutes)

2 Push Press + 3-5 Ring Rows or 30sec Active Hang

Conditioning

6min AMRAP

6 Ring Rows

6 Pushups

6 Shuttle Runs

Rest 3 minutes

6 minute AMRAP

6 Ball Slams

6 Pushups

6 Shuttle Runs

- Team 782