CrossFit Class
Warmup
2 Rounds
1 min Jog in Place
1 min Squats
1 Min Up/Downs
(Round 2 add Backpack to squat)
Workout
14 Min AMRAP
Run 400M
20 Backpack Thrusters
10 Burpee over bACK pACK
Finisher
5/5 Arnold Press or 5-10 Backpack Z press
20 Plank Object Slides
30 Russian Twists
Class times: 6am, 9:30am, 1pm and 6:30pm
Link for all Classes https://zoom.us/j/6315728255
At Home Strength and Conditioning Workout
Strength
12-10-8-6
Unbroken Thrusters
(Can be done with DB, KB or Barbell)
WOD
Row 1K or Run 800M
30 Thrusters
30 Bent over Rows
Row 500 or Run 400M
30 Thrusters
30 Up downs
Row 250 or Run 200
30 Thrusters
30 Push Press