Rainy Day Vibes.
Announcements etc…
- The 10K Challenge Returns Jan 6th! Can you do 10,000 double unders (or singles) in 30 days! That’s the question we ask every year during our 10K Challenge. It’s a test of consistency, and a great way to boost your rope skills and overall training for the month, and all proceeds go help fund mentorship through functional training for at-risk youth. 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. 3 rounds:
8-10 heavy single arm DB rows ea side
15 light/moderate DB lateral raise
15 banded ext. rotation ea side
B. 10 rounds for time:
25 double unders
20 lunges
15 abmat situps
10 pullups
CSPORT
A. 10 min clock
4 min bike or row
3 min walking lunges
2 min Devils press
1 min plank hold
B. 10 min clock
4 min bike or row
3 min burpees
2 min weighted sit ups
1 min plank
C. AMRAP in 10 min
10 SA rows each arm
15 skull crushers
200m run
D. AMRAP in 10 min
50 jump rope
15 KB high pull
15 goblet squats