Next week's Schedule Changes Starting Monday
Adding 6 am CrossFit Class - will be held in front of the gym
Morning Zoom Session will be moved to 10 am.
Check you email tomorrow for the announcement
CrossFit
Warmup: 2 Rounds
:15 Butt Kickers in Place
:15 High Knees
:15 Lateral Hops
:15 Jumping Jacks
3 Rounds
10 Deadlifts
10 High Pulls
10 Muscle Cleans
Power Clean
5 X 2
Build to Moderately Heavy (not maximal)
5 Rounds for time
25 Russian KB Swings 53/35#
Run 200M
Boot Camp
2 rounds
3 Minute Stations
1 MIn rest between stations
Station 1
50 Situps
into Max Reps Alt V-ups
Station 2
25 Burpees
into Max reps DB Clean and Jerk
Station 3
50 Situps
into Max Reps Flutter Kicks
Station 4
25 Burpees
into Max Reps alt DB lunges
Zoom
Starting Monday the Zoom Schedule will be 10am and 6:30 pm
DAILY-5 WARM-UP
1 Min Cardio of choice
into
20 Alth Knee to Chest Stretch
10/10 Leg Swings
20 Alt Lunges
20 Up DOwns
Cardio of Choice to end
Every 2 Min for 10 Min
8 Squatty Deadlifts
8 Slow Front Squats
EMOM 8 Min
1) 8 DB Squat Cleans + Max Jump ropes
2) Wall Sit or Squat Hol
into
AMRAP 8 min
40 Mountain Climbers
20 Air Squats
20 Situps