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Workouts

Thursday, February 22nd

CrossFit Main Class

Pre Class Warm Up

3 minutes DU/Jump Rope Practice
Mobility: Calves, Hamstrings, Front rack position
Then 3 rounds of:
10 squats
10 push ups
10 sit ups
10 pull ups

Notes:

Strength

Bench Press
4x10 @70% of 1rm

on 2 minutes

Notes:

MetCon

1k Row for Time
then rest 2 minutes

7 min AMRAP
30 Double Unders
5 Hang Power Cleans 155/105

Put row time in notes

Notes:

Intervals

Interval work
3 Rounds
2min Max DB snatch 50/35
1min REST
1:30min Max Toes to bar
1min REST
1min Max Calorie row
1min Rest

Notes:

Endurance

No Workout scheduled.