wave pool.
Announcements etc…
- The 10K Challenge WEEK THREE! It’s not too late to sign up. Goal is to do 10,000 double unders or single unders in 30 days! It’s all to support fitness and community for underserved youth, and it’ll make you fitter in the process! 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. front squat: find 1RM
B. 4 rounds for time:
30-20-10-5 unbroken thrusters (75-95-115-135/35-55-75-95)
30-20-10-5 unbroken GHD situps
50 unbroken double-unders
*rest min needed bt sets to get them UB
CSPORT
A. AMRAP in 5 min
10 floor glute bridges w. band
10 PVC pipe good morning
10 PVC OHS
10 Hollow rocks
B. 3 sets:
1 min burpees
1 min rest
C. 40-30-20-10
Cals on bike or rower
Wall balls
Weighted sit ups
400m run each round