Friday 7.5.19

We are running our holiday class schedule today:

9 AM & 10 AM CrossFit Class
11 AM - 1 PM Open Gym

Our regular schedule resumes on Saturday.

FRONT SQUAT

3-3-3-3-3

Above & Beyond

Cool Down

Accumulate 10 Minutes in the Bottom of a Squat

Strength

A1) 4 X 25 Sit Ups
A2) 3 X 25 Reverse Hyper (25% of 1RM Back Squat)

Superset the movements.
4 sets of sit ups, but only 3 sets of the reverse hyper.
No rest between exercises, but 1 minute rest between sets

Endurance

RUN

Warm-Up
5 Rounds

400M in 2 Minutes (easy pace)
20 Unbroken Double Unders
No rest between reps.
Total: 2000M

After a short rest...

3 Rounds:

Run 200M in 40 Seconds,
Jog 200M Easy,
Run 300M in 67-68 Seconds,
Rest 30 Seconds,
Run 300M in 67-68 Seconds,
Rest 30 Seconds,
Run 300M in 67-68 Seconds,
Rest 30 Seconds.

Total: 3900M

Gymnastics

Crossover Symmetry - Iron Scap

Chelsea JungComment