CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Anteus with that “next level” planking!
Strength
Back Squat (8 reps @ 75-85%)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.
Conditioning
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
Start the row at 15 seconds into the minute…finishing at 45 seconds
Track TOTAL Calories rowed, list WEIGHT used in comments
Track TOTAL Calories rowed, list WEIGHT used in comments