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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
2 minute squat hold
2 rounds:
10 leg swings (each leg)
15 air squats
10 groiners
15 pushups
Finish with:
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: Back Squats (every 1:40)
Strength: 5×3 @85%
Volume: 5×6 (choose weight)

MetCon:
CrossFit:
20-16-12-8
snatches (75#/55#)
overhead squats (75#/55#)
scaled: power cleans & front squats

CrossFit Lean:
buy in:
2,000 meter row/ski
3 rounds
50 air squats
50 AbMat sit ups
50 lunges
cash out: 2,000 meter row/ski

 

SKILLS CLASS (Midtown 4:30PM)
Abs