CrossFit

Announcements

Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY

3:00 Cardio

Prep-

10 Wall Angels

1 Wall walk

5 Burpee

5 Push up

10 GHD sit up or V-ups

x 2 sets

Mobility-

Pigeon

Couch

into Barbell warm up

5 RM heavier than last week by 5-10lbs

2 drop sets after

95% of above weight

90% of above weight

3 Sets

10 Calorie Bike

20 Ball slam

30 KB swing 53/35

40/30 Calorie Row

2:00 rest between each set

Clean Deadlift + Hang squat clean + Split jerk

every : 75 seconds x 8 sets building up in weight

3 Sets:

10 Power Snatch 95/65

20 Wall ball

20 KBS swing 53/35

30/20 Assault bike cal

2:00 rest between sets