February 26, 2019
CROSSFIT
Strength: Front Squat (Pause)
*5 sets of 3 with a 2 second pause
Conditioning: For time
400 meter run
21 chest to bar pull ups
21 overhead lunges 95/65
400 meter run
15 chest to bar pull ups
15 overhead lunges 95/65
400 meter run
9 chest to bar pull ups
9 overhead lunges 95/65
do the lunges alternating and in the same place, we wont have enough room to do walking lunges for the bigger classes
SWEAT
Skill
10-15 min Working On a Skill of Your Choice (Dubs, HSPU, Pullups etc.)
Conditioning: For Time
DB Fran
21-15-9
DB Thrusters (35/20)
Ring Rows
RX+ Barbell (95/65) & Pull Ups