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Monday 4/16

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Welcome our newest group of On-Ramp graduates! If you see them in one of your classes be sure to welcome them and introduce yourself!

CrossFit:
A. Alt. tabata hollow/arch 20x10x8
B. Toes to bar progression and skill
C. AMRAP 8 min: ascending ladder:
Row 2 cals, 2 TTB
Row 4 cals, 4 TTB
Row 6 cals, 6 TTB…

Longevity:
A. Alt. tabata hollow/arch 20x10x8
B. Skill for today’s movements
C. AMRAP 8 min: ascending ladder
Row 2 cals, 2 hanging knee raise/ situp
Row 4 cals, 4 situps
Row 6 cals, 6 situps…

QuickFit:
2 sets, for max reps/cals of:
3 min of assault bike
2 min of box jumps or step-overs
1 min of DB S-OH

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