crossfit
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Last day before we are back in the gym and MOST people have returned the gear they borrowed so today we will be all body weight!! See you guys soon!! Buy in – 2 Rounds 15 No Jump Burpees 15 Squat Jumps 15 Push Ups Metcon #1 – 12 Min AMRAP 200m Run 15 Sit […]
There will be no zoom classes Monday as I will be working on getting the gym all ready to go for Wednesday!! I am signing off of the internet until Monday at 10am. Have a great and safe long weekend Sunday – Rest day! Mobility is key today!! Monday Buy in – EA Warm Up […]
Sorry no video I was busy finalizing the Re-opening plan and today is all straight forward! Buy in – 3 Rounds 200 m Jog (add intensity each round) 50 ft Quad Pulls 50 ft Toe Pulls 50 ft Figure Four 50 ft Forward Hurdles 50 ft Reverse Hurdles A) 5 km run – find a […]
Warm-up – 2 rounds 1 min High Knees / 10 Inch Worms / 10 Forward Lunge with stretch / 10 Goblet Squats A) 8 Alternating Front Rack Forward Lunges + 7 Front Squats (DB/KB/BB) rest 1 min x 6 sets (if using KB or DB alternate side each set) Metcon – 30 – 20 – […]
Rest day!! Get out for a 30 – 60 min walk or hike!! Spend 20 – 30 min stretching!! Lots of water and quality food!! You will be on a good track heading into Friday and the long weekend!!
Buy in – 2 Rounds 10 Squat Jumps 5/5 DB Swings Single Arm 10 Slow Eccentric PVC Press 10 per side – Side Plank with Leg Raise A) 10 Right Arm DB Hang Clean and Jerk into 10 Bent over row rest 30 sec repeat on left side rest 1 min (if necessary rest 2 […]
