CrossFit Kids- 4:30pm
Mobility- 5:00-7:00pm
CrossFit Endurance- 5:30pm (at CFG) – You guys get to use our new Assault Bikes!
CFG, say hello to another one of our newer athletes, Katie! She has been crushing workouts lately. Welcome to the crew!
Strength
Front Squat (Build to heavy set of 2-3 reps)
Conditioning
Workout #1
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead
135/95 lb Ground to Overhead
Pick a weight that the athlete can move fairly quickly. Quick singles are acceptable.
Rest 3 minutes
Workout #2
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots (20/14#)
Wall Ball Shots (20/14#)
Aim to complete all sets of Wall Ball unbroken.
Strength again!
Single Arm Dumbbell Row (10-12 reps each arm @ 2110)
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.