Announcements:
Get your jump on all month!!
Sept – RPM 10K Challenge Register Here –> https://rpmtraining.com/10k-challenge/
Sept 15th 10 AM on… The Half Way Bash! Bring a friend, come hang out! Alot of double unders, food, beverages, giveaways, and more…
CROSSFIT
S&P Cycle: squat – pull–press–pull– OFF
A. 4 rounds for quality:
2 x max hold L-sit; rest 30 sec
15 back extensions
10 weighted situps
10-12 single-leg supine floor bridge each side
B. For time:
1k row
200m sled push (90/35)
800m run
rest 6 min, then…
500m row
100m sled push
400m run
A. 4 sets:
15 bench press
10 DB flys
*rest as needed
B. 3 sets:
15 pullups
15 body rows
*rest as needed
C. 3 sets:
15 weighted squats
15 jump squats
*rest as needed
D. 3 sets:
20 DB step-ups
20 DB walking lunges
*rest as needed
E. 3 sets:
1 min airbike sprint
1 min jump rope
*rest as needed