CROSSFIT
S&P Cycle: squat – pull – press – pull – OFF
40 min @ ~ 75%:
- 300m row
- 7 hang power clean (155/105)
- 400m run
- 7 shoulder to overhead (155/105, from the ground)
- 14 toes to bar
- 20ft handstand walk
- 20 walking lunges
CSPORT
Coach’s choice group warm up
+
A. 5 rounds:
30-25-20-15-10 push ups
20 walking goblet lunges
30-25-20-15-10 KBS
20 walking goblet lunges
B. 4 rounds:
10 bench press
25 sit ups
400m row or run
Class WOD
4 rds + 15M Rx
Class WOD
6 rds rxd