CrossFit – Mon, Apr 28
Monday 6:30pm is Beginners class starting 4/7.
It is open to everyone, a great class to spend more time on technique and form!
It is open to everyone, a great class to spend more time on technique and form!
Whiteboard
Warm-up
4 Rounds Rowling
Burpee penalty
10 Leg Swings
10 Alt Runners Lunge
10 Alt Scorpion
10 Superman
10 Hollow Rock
20 Band GM
2x
5 GM
5 deadlift
5 Power Clean
Deadlift (5×5 70%)
Metcon (Time)
min 0-5
3 Rounds
10 DL 60%
10 Box Jumps 24/20″
Put weight used in comments
Metcon (Time)
min 5-10
2 Rounds
10 Power Cleans 115/75 (rx+ 145/105)
10 Burpee Box Jump 24/20″
BEGINNERS CLASS
Monday Fix
Same Warm Up
Same Lift – if you do not have stats on DL, get up to a weight you can maintain good form with that is approximately 6-7/10 difficulty
Begginer Class Metcon Part 1 (Time)
Min 0-5
3 Rounds
10 Deadlift using a lighter weight, focus on form.
10 Box Step Ups or Jumps
Beginners Class Metcon Part 2 (Time)
min 5-10
2 Rounds
10 Power Cleans – choose a weight you can maintain form on.
10 Burpee box step ups or jumps
Cooldown
up/down dog
Bretzel
Pigeon
Monday Fix