CrossFit:
If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.
CrossFit bonus for those who did Wednesday’s test;
Part A:
3RFQ: KB Halos, Alternating Plank Shoulder Taps and Russin Step-Ups
3 RFQ of:
10 KB Halos
20 Alternating Plank Shoulder Taps
20 Russian Step-ups, pick height
*Notes:
Station 1: KB Halos x 5 reps each direction
Station 2: Plank Shoulder Taps x 20 (10/side)
Station 3: Russian Step-ups x 10/leg
Part B:
AMRAP 12 mins: 200m, Single Arm DB PP and Goblet Box Step Overs
Complete as many rounds as possible in 12 mins of:
Run, 200m
20 Single Arm DB PP, pick load
20 Goblet Box Step-overs, pick load and height
*Notes:
LVI6: 200m run, 50/35#, 24/20″
LvI5: 200m run, 40/30#, 24/20″
LvI4: 200m run, 35/25#, 24/20″
LVI3: 200m run, 30/20#, 24/20″
LvI2: 200m run, 25/15#, any”
Lvl1: 100m run, 20/12#, any”
