CROSSFIT
S&P Cycle: squat- pull–press- pull –OFF
A. 15 minute EMOM
1) 8 reps Bent Row
2) 12 hip extension
3) :45 Plank
B. 30 Minutes for Max Reps
50 Cal Row
50 Burpees
50 Cal Bike
50 KBS
*Active Recovery, not max effort
**Go in any order
CSPORT
A. 4 sets:
30 lateral band walk steps (15/side)
20 alt. step ups
B. 4 sets:
12 Tempo Ring Rows 333
12 Jumping Pullups
C. AFAP in any order:
50 Wall Balls
100 double-unders
50 weighted sit ups
100 double-unders
50 KBS
100 double-unders
50 box jumps
100 double-unders
Class WOD
A: complete
B: 457 reps