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

1. 3 Deadlift, 2 Squat Cleans, 1 Split Jerk
2. 35 Double Unders, 15 MedBall Slams
3. 15 KB Swings, 20 Mountain Climbers