CrossFit – Mon, Apr 7
Mobility Class Begins THURSDAY 4/3 6:45 PM in Suite O. DON'T miss the first one, we will be doing measurements so you can track your progress at the end of 4 weeks!
Open to anyone – non-members can purchase a Drop in for this class.
Open to anyone – non-members can purchase a Drop in for this class.
Whiteboard
Warm-up
10 Alt Scorpion
10 Alt Runners Lunge
2 Rounds:
5 Inch Worms
5 Squats
5 Pull ups (strict)
10 Cossack Squats
5 Dips
2 Rounds
5 Good Mornings
5 Back Squat
5 Deadlift
Deadlift (5×3 record heaviest)
Metcon (AMRAP – Rounds)
12 min EMOM
- row 13/11 (rx+ 17/14)
- 6 bar facing burpees (rx+ 8)
- 5 Hang Squat Cleans 115/75 (rx+ 135/95)
Cooldown
up/down/dog
bretzel
pancake
Warm-up
Beginner’s Class!
2 min Cardio
WHITE BOARD TALK, then:
10 Alt Scorpion
10 Alt Runners Lunge
2 Rounds:
5 Inch Worms (knee push ups)
5 Squats
5 Banded Pull ups OR Ring Rows
10 Cossack Squats
5 Box Dips – showing modification to make more or less difficult with foot placement
2 Rounds with PVC Pipe
5 Good Mornings
5 Back Squat
5 Deadlift
SAME LIFT – establish a 3 rep max – form is the focus.
Metcon
12 min EMOM
- row 10/8 calories
- 6 bar facing burpees
- 6 Front Squats – choose a weight you can maintain proper form with
Monday Fix
So, what is a good diet?