Monday, March 11
A. 3 Sets not for time:10 KB deadlift10/leg Russian Step Ups15-20 Push-ups B. 10 Minutes AMRAP5 Strict Pullups10 Burpees15 Russian KB Swings
A. 3 Sets not for time:10 KB deadlift10/leg Russian Step Ups15-20 Push-ups B. 10 Minutes AMRAP5 Strict Pullups10 Burpees15 Russian KB Swings
CrossFit: A. strict pullup/ kipping pullup skill development 1. scap pulls x 5 2. strict pullups x 5-increasing height of pull on each rep 3. beat swing- hollow/ arch x 10 4. kip + ching over bar hold + push away x 5 5. linking reps x 3-5 B. AMRAP 10 min: 2 shuttle runs-
CrossFit: A. Strict pullup/kipping pullup/chest-bar skill development B. Reverse Tabata: 10 on x 20 off x 8 rounds QuickFit: Alternating EMOM for max reps: 4 rounds/12 min of: Min 1: Bike cals Min 2: DB pushpress Min 3: rest
We are in our NEW location at 340 S. Walker Street! A. 3 sets for quality: DB Shoulder Press x 8-10 reps Rest 45 seconds Step-Ups x 10-12 reps each leg Rest 45 seconds KB Farmers Carry x 150′ (75 down/75 back) Rest 45 seconds B. Complete as many rounds and reps as possible in
4 sets, not for time: Back Squat x 8 reps @ 40,50,60,70% Strict Pull-Ups x 8 reps (add weight if you can easily achieve 8 reps) Alternating Reverse Lunges with Dumbbells x 20 reps L-Seated Dumbbell Press x 8 reps