Sign up now for our January 19th 6:00 am and 5:30 pm Fundamentals Class and get started on your road to Elite Fitness. firstname.lastname@example.org
Individual Warm-up: 1-gym length each, High knee walk, butt kick run, step step squats, lunges, stick shoulder press, stick push press, 2-lengths each side shuffle and kareoke runs, 50% sprints. 10-skin the cats and deep ring dips, 10 each of the following power snatches, squat cleans, squat snatches, thrusters, to be performed with bar or Kettle-bell.
Warm up: JA's, 5:00 JR, 20-ring push-ups, 15-burpee box tire jumps.
Strength: Shoulder Press 1) 5 x 75%, 2) 3 x 85%, 1) 1+ 95%
WOD: AMRAP in 20:00 of 5-crossfit push-ups, 10-wall balls, 15-double unders.
L-3: 20/15!!!!!!!!!!!, Doubles.
L-2: 16/12, Doubles or 45-singles.
L-1: 10, 45-singles.
Recovery: 3:00 calf stretch, 2:00 banded shoulder stretch.