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Workouts

Tuesday, June 19th

CrossFit Main Class

Pre Class Warm Up

3 mins DU practice
Mobility: Lumbar spine, hamstrings, shoulders forearms, lats
3 Rounds:
30 Single skips
10 Russian KB swings,
5 Scap pull ups

Notes:

Group Warm Up

EMOM for 5 minutes
5 Kips on the bar
6 Alt Lunges
7 Medball Sit Ups

Notes:

MetCon

4 Rounds of Tabata (16min)
20:10 x 32
24 DU
12 KB Swings 53/35
8 Pull Ups

Notes:

Movement/Skill

TTB
5x30 seconds on 1 min off
ME TTB in 30 second working
period

Notes:

Aerobic Capicty

2 rounds for time
10m Overhead DB Lunge (Right Arm)
10m Overhead DB Lunge (Left Arm)
50 Box Jump Overs 24/20
3 Rope Climbs
Rest 2 minutes between rounds
@35/25

Notes:

Endurance

No Workout scheduled.