CrossFit Classes:
Weightlifting:
Push Press (5×5 (Build))
Metcon:
4 Rounds
10/7 Cal Assault Bike
10 Toes To Bar
10 Alt DB Shoulder to Overhead (2×50/2×35#)
10 Alt DB Overhead Lunges (1 Front Rack, 1 Overhead)
10/7 Cal Assault Bike
10 Toes To Bar
10 Alt DB Shoulder to Overhead (2×50/2×35#)
10 Alt DB Overhead Lunges (1 Front Rack, 1 Overhead)
Rest :90 between rounds
Score = Total time, including rest
CrossFit LITE Classes:
5 Rounds
10/7 Cal Assault Bike
12 Hanging Knee Raises
10 DB Push Presses
12 DB Front Rack LungesRest 1:00 between rounds
10/7 Cal Assault Bike
12 Hanging Knee Raises
10 DB Push Presses
12 DB Front Rack LungesRest 1:00 between rounds