6/16/16 – No Mobility

Cory muscle up

RANT

There is no Mobility Class tomorrow, but be sure to check out Endurance Class at 6pm!

CrossFit All Levels

AMRAP 4

15/10 Cal Row

6 Burpees over the Erg

Rest 2:00

AMRAP 4

15/10 Cal Assault Bike

12 Slam Balls

Rest 2:00

AMRAP 4

100m Run

12 Wall Balls

Rest 2:00

x2

Strength Class

A. Floor Press – 4×4

*heavier than previously

B. Resistance Band Hamstring Curls – collect 40 each leg

*more resistance than previously

C1. V-Ups – 3×10

C2. Hollow Body Hold – 3×1:00

C3. L-Hang – 3×1:00

Endurance Class

SKILL

Foot Pull

METCON

2x200m Run, 1:15 active recovery

1x300m Run, 1:45 active recovery

1x200m Run