4/5/16 – Please Remember to Register for Class

ring row girls

RANT

Please remember to register for class or Open Gym, whichever you plan to attend.  You can register up until the minute before class begins, but if you know you are coming to class please go ahead and register earlier -it helps the coaches plan out class in advance.  Gracias!

CrossFit Performance

A. Push Jerks – 6×1.1, rest :30/2:00

*increase each set

METCON

3 min AMRAP

12 cals Assault Bike

12 Burpees

Rest 3-6:00

x3

*record total reps completed
*85-90% effort
*Dose Response: Maximum Aerobic Power

CrossFit Fundamentals

SKILL

Handstand Pushup Progression Review

Modified HSPUs, 4×5-10 reps

METCON

12 min AMRAP

10 Burpees

15 Abmat Situps

20 KB Swings

Strength Class

A. Press – find heavy single

B. Push Press @85% of A, 4xME, rest 2:30

C. Wall Squats – collect 25 reps

D. Hollow Body Holds, 4xME, rest 1:00

Endurance Class

SKILL

Pulling

METCON

3 – 5 x 200m Run, rest 2:00