Devil’s press is so fun…
Announcements etc…
- The 10K Challenge Returns Jan 6th! Can you do 10,000 double unders (or singles) in 30 days! That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth. Register now at 10k.rpmtraining.com! And be sure and join the RPM gym group!
CROSSFIT
S&P Cycle: squat – press – acs – PULL – off
A. deadlift: 5-3-1+ (75-85-95%)
B. 3 rounds for time:
30 cal C2 bike
20 power cleans (135/95)
10 strict pullups
600m run
CSPORT
A. As a warm up
3 rounds:
:30 side bend left
:30 side bend right
:30 side plank left
:30 side plank right
B. AMRAP in 10 min
10 Dips
10 Bench press
10 Lunges per leg
C. AMRAP in 10 min
10 cal bike or row
10 pull ups
10 Russian twists per side
D. AMRAP in 10 min
10 KBS
10 Good mornings
200m run