Hook grip.
Announcements, etc…
- Thanksgiving Schedule:
- Wed: reg schedule
- Thanksgiving: closed
- Friday: Open gym 8am to noon
- Saturday: reg schedule
CROSSFIT
S&P Cycle: squat – PRESS – acs – pull – off
A. bench press: 3-3-3+ (70-80-90%)
B. 5 rounds for time:
3 rope climbs
8 OHS (135/95)
400m run
CSPORT
A. Ab circuit warm upAlt. TABATA :20 on/:10 off x 4 roundsSide bend (left)Side bend (right)Russian TwistsStraight arm plank
B. Strength cycle (week 2 of 4):
4 sets:
10 RDL
10 Seated overhead press
*try to beat last weeks #
C. 3 rounds:
800m run or 1k row
40 lunges (20/20)
30 HR push ups
20 Burpees