5/20/15 – Nutrition Seminar Reminder!

RANT

Nutrition Seminar this Thursday, May 21st at 6:30pm.  Just show up!

CrossFit Performance

STRENGTH

A. Wtd. Hip Extension @21×2, 3×8, rest :90

B. GHD Trunk Twist, 3×15, rest :90

METCON

For Time

Run 1 mile

30 Burpees

Row 1K

30 Box Jumps (24/20)

Air Dyne 50 cals

– 20 min cap –

CrossFit Fundamentals

SKILL

Deadlift @32×1, 3×6

METCON

For Time

21-15-12-9-6

Deadlift (moderate)

Ring Row

Strength Class

A. Clean Pull x2 + Clean: work up to a heavy single in 12 minutes

B. FR SL Split Squat, 3×8, rest :90 (heavier than last week)

C. Strict HSPUs – collect 30 reps, sets of 3-5 (M) and 6-8 (F)