Main – CrossFit
Rowling heads (No Measure)
5 RDS
row 5 kcal’s
10 Thrusters 45/35
*perform as EMOM if class size permits*
Push Press (3*10 @ 60%)
Metcon (Time)
3 RDS
20 strict ring dips
15 strict pull-ups
5 strict HSPU
Metcon (AMRAP – Reps)
B-Fit
A.
Three sets of:
Kneeling Halos x 3-5 reps to each direction
Rest 60 seconds
Double KB Front Squat x 8-10 reps
Rest 60 seconds
Double KB Front Rack Step-Ups x 8-10 reps each leg
Rest 60 seconds
B.
Two sets for max reps of:
WB x 60 seconds
Rest 60 seconds
KBS x 60 seconds
Rest 60 seconds
KB SDHP x 60 seconds
Rest 60 seconds
*score is for B only*