GROUP CLASS WORKOUT
Warm Up:
1 min plank
3 rounds 15 PVC PT, 10 situps, 10 pushups
1 min plank
Strength:
Clean Complex: Every 1:15
Crossfit: 7 sets of: 2 Power Clean + 1 Split Jerk
Lean: 7 sets of: 2 Power Clean + 1 Front Squat
Metcon:
Welded
15-10-5
Front Squats @155/105
Box Jumps @30/24
DB Snatches Each arm @60/35
Welded Lean
15-10-5-10-15
Front Squats @95/65
Cal Row
DB Snatches Total @40/20
Mobility:
Pre – Banded Overhead Distraction (pg. 257)
Post – Glute Tack And Floss (pg. 300)
ENDURANCE CLASS WORKOUT
Metcon:
800M Run
60 Cals on bike
40 DU
400m Run
60 Cal Row
80 DU
Then –
2 rounds of:
200m Ski
200m Run
SKILLS CLASS
Row Technique
Rope Climbs
Skills Challenge:
3 rounds of –
500m row
Rope Climbs
COMPETITORS CLASS WORKOUT