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Workouts

Monday, December 11th

CrossFit Main Class

Pre Class Warm Up

400m row
Mobility: Shoulders, Chest
3 minutes of DU practice
then 2 rounds of:
10 squats
10 push ups
10 sit-ups
10 pull-ups
10 kb push press (5R+5L)

Notes:

Group Warm Up

EMOM for 5 minutes
5 HPC
5 Push press
5 Push jerk
5 Purpees

Notes:

Strength

Push Press
5x2 @75% of 1rm
0:00, 2:30, 5:00, 7:30, 10:00
*Immediately into 5 explosive push ups to
a plate on each side

Notes:

MetCon

7 min AMRAP
10 Hang Power Cleans 115/75
10 STOH
10 Bar Facing Burpees

Notes:

Aerobic Capicty

8 Rounds for time
4 Bar muscle ups
8 Box jumps (24/20
12 DB overhead squats 50/35
*Rest :30 after each round

Time cap is 5 minutes until the end of class

Notes:

Endurance

No Workout scheduled.