Tuesday January 21, 2025

CrossFit:

If you missed Mondays 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 Mondays test;

Part A:

3RFQ: Single KB PP, KB Front Rack Rvs. Lunge
3 RFQ of:
10 Single KB PP, pick load
10 KB Front Rack Rvs. Lunges, pick load
Single KB Front Rack Carry, pick load, 50ft
Single KB Front Rack Carry, pick load, 50ft
10 KB Overhead Rvs. Lunges, pick load
Single Arm KB Overhead Carry, pick load, 50ft
Single Arm KB Overhead Carry, pick load, 50ft

Notes:
DB pushpress-10 each side/20 total

Lvl6: 53/35
Lvl5: 44/26
Lvl4: 35/18
Lvl3: 26/13
Lvl2: 18/9
Lvl1: 13/5# DB

    Part B:     

    AMReps 5 mins (2,4,6...): Row Cals and Lateral Burpees Over Rower               
    As many reps as possible in 5 mins of:              
    2 Row Cals              
    2 Lat Burpees Over Rower                
    4 Row Cals              
    4 Lat Burpees Over Rower                
    6 Row Cals              
    6 Lat Burpees Over Rower                
    ...             
    Continue adding 2 reps each round to ea. mvmt. until time expires.