Monday
2 min. Row for meters 2 min. DB Shoulder-to-Overhead (45/25 lb.) 2 min. Assault Bike for calories 2 min. GHD Sit-ups 2 rounds
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CrossFit Class Work Auxiliary A. 5 rounds -Side Plank Hold on Elbow (Demo here) – Right side 20 second hold -Side Plank Hold on Elbow – Left side 20 second hold Recovery A. 3 rounds -Bone saw (Demo...
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WARM UP (No Shoes/Socks for all warm ups) *NO Shoes through entire warm up A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps A3. Wrist...
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12 Reverse Lunges with 1 KB (24/16 kg) 100-m Waiters Walk 30 Air Squats 3 rounds
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WARM UP (No Shoes/Socks for all warm ups) *NO Shoes through entire warm up A. Shoulder Remedials A1. Body Cross – 1 set 15/arm A2. Standing Wiper – 1 set 15/arm A3. Powell Raise – 1 set 15/arm B. ARE...
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800-m Run 20 Burpees 1-k Row 20 Front Squats (45/35 lb.) 40/30-Cal. Assault Bike 20 Over-unders
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Partner Workout P1) 20 Power Clean and Jerks (95/65 lb.) P2) AMRAP KB Swings (24/16 kg) 4 rounds (each)
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12 SDHPs (95/65 lb.) 24 Push-ups 3 rounds *Every minute perform 20 Lateral Bar Jumps
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CrossFit Class Work Auxiliary A. 5 rounds -Side Plank Hold on Elbow (Demo here) – Right side 20 second hold -Side Plank Hold on Elbow – Left side 20 second hold Recovery A. 3 rounds -Bone saw (Demo...
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WARM UP (No Shoes/Socks for all warm ups) *NO Shoes through entire warm up A1. Theraband Warm Up(Part 1) (Demo here) – 10 reps each A2. Theraband Pass Throughs (Demo here) – 1 set 20 reps A3. Wrist...
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Min 1: 300/250-m Row Min 2: 16 Wall Balls (20/14 lb.) Min 3: 25 KB Swings (24/16 kg) Min 4: Rest 5 rounds
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WARM UP (No Shoes/Socks for all warm ups) *NO Shoes through entire warm up A. Shoulder Remedials A1. Body Cross – 1 set 15/arm A2. Standing Wiper – 1 set 15/arm A3. Powell Raise – 1 set 15/arm B. ARE...
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