GROUP CLASS WORKOUT
Warm Up:
Trainer Choice
Strength:
12×1 Back Squat @85% (Every 50 seconds)
Metcon:
Dynamic
4 Rounds
3 Min AMRAP
5 Front Squats 135/95
7 Toes to Bar
9 Push ups
Rest 1 min
Foundational
4 Rounds
3 Min AMRAP
5 Goblet Squats
7 K2E/V-Ups
9 Push ups
Rest 1 min
Mobility:
Pre – Olympic Wall Squat (pg. 343)
Post – Calf Smash on foam roller
ENDURANCE CLASS WORKOUT
Metcon:
3,000m Row
6 min recovery on bike
2,000m Row
6 min recovery on bike
1,000m Row
Core Work:
Butts & Guts
MOBILITY CLASS
Its just a Lacrosse Ball, or is it?
– How to become pain free with the little red ball
SKILLS CLASS WORKOUT
Member’s pick what 15.2 is and complete the workout!
LADIES CROSSFIT
Warm-Up:
Two Rounds:
20 PVC PT, 20 PVC GM, 20 Air Squats, 20 Kips
Skill:
Split Jerk
Metcon:
18 Min EMOM
- 3 Deadlift, 2 Squat Cleans, 1 Split Jerk
- 35 Double Unders, 15 MedBall Slams
- 15 KB Swings, 20 Mountain Climbers