CrossFit Classes:
Strength:
4 Rounds (for Quality)
8R/8L 1/2 Kneel Bottoms Up Press
8 Ring Rows w/ Feet Elevated
8R/8L 1-Leg RDL
:40 Arch (Odd), Hollow (Even)
8R/8L 1/2 Kneel Bottoms Up Press
8 Ring Rows w/ Feet Elevated
8R/8L 1-Leg RDL
:40 Arch (Odd), Hollow (Even)
Metcon (Time)
4 Rounds
10/7 Cal Assault Bike
10 HSPU
10 Chest To Bar Pullups
50 Double Unders
10/7 Cal Assault Bike
10 HSPU
10 Chest To Bar Pullups
50 Double Unders
Rest 1:00 between rounds
Score = Total Time, including rest.
Score = Total Time, including rest.
LITE Classes:
4 Rounds
:40 Assault Bike (Moderate)
8R/8L 1/2 Kneel OH Press
8 Ring Rows w/ Feet Elevated
8R/8L 1-Leg RDL
:40 Arch(Odd), Hollow(Even
:40 Assault Bike (Moderate)
8R/8L 1/2 Kneel OH Press
8 Ring Rows w/ Feet Elevated
8R/8L 1-Leg RDL
:40 Arch(Odd), Hollow(Even
