April 6, 2017

SPECIALTY CLASS DAY

CROSSFIT/COMPETITOR
Rest Day!

CROSSFIT 101
Conditioning: 5 Rounds for Time
300 m Row
20 Ball Slams 40/25
5 Wall Walks
1 Rope Climb

STRONGMAN
Strength: 1RM
Bench Press
Conditioning: For Time
Grace
30 Clean and Jerks, 135/95

ENDURANCE
Hill Sprints (8 Rounds for time)
Every 2:30 for 8 sets complete one max effort hill sprint.

BODY
1. Band resisted forward stationary lunges
2. Horizontal band row
3. Close grip band press

1. DB sumo squats
2. Hollow body band pullovers
3. DB curl to press

1. Front rack kb walk
2. Kb burpee deadlifts
3. Plank hand stepups