#jumpropeanywhere
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. 10 down to 1 HSPU
B. 5 rounds for time:
20 pullups
80 yds sled push (180/90)
400m run
CSPORT
A. Every 2 min x 4 sets (8 min total)
200m run + 10 wall balls
rest the remainder of 2 min interval, scale run/distance if needed
B. Every 2 min x 4 sets (8 min total)
12/9 cal bike + 10 burpees
rest the remainder of 2 min interval, scale bike distance if needed
C. AMRAP in 10 min
20 bench press
15 lunges per leg
10 ab wheels
D. AMRAP in 10 min
20 DB front squats
15 Weighted sit ups
100 jump rope