Monday Feels
Announcements:
Get your jump on all month!!
Sept – RPM 10K Challenge Register Here –> https://rpmtraining.com/10k-challenge/
October 12 – Inaugural RPM Fall Classic Golf Tournament Benefiting the Iron Compass Initiative
Register at the front desk, as well as more information.
CROSSFIT
S&P Cycle: SQUAT – pull –press–pull– off
A. Back Squats
1 set of 5 @ 70%
1 set of 5 @ 75%
2 set of 5 @ 80%
1 set of 5 @ 82% if feeling it
B. AMRAP in 25 min:
5 strict pullups
10 pistols (alternate each rep, scale to SL box/bench squat)
15 HR pushups
20 abmat situps
25 double unders
A. 3 sets
15 bench press
10 strict pull ups
400m sprint
B. 3 sets
15 reverse elevated lunges per leg (off plate)
15 weighted squats
1k bike sprint
C. 3 sets
20 hollow rocks
15 K2E
400m sprint
D. 3 sets:
20 cal row
20 KBS
1k bike sprint
A. 235
B. 5 Rounds 15 HRPU Rx
Class WOD
A: 165/185/205/215
B: 7 rds even