CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Mobility- 5:30-7:00pm
The excitement when your “Row-ling” partner gets a great score!
Conditioning
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Track fastest and slowest rounds
Swings should be completed in no more than 2-3 sets.
Pull-Up variations should be completed in no more than 3 sets.
Swings should be completed in no more than 2-3 sets.
Pull-Up variations should be completed in no more than 3 sets.
Core Work
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds
Hollow Body Hold/Rocks x 45-60 seconds
Link for Hawaiian Squats-
https://www.youtube.com/watch?v=Ya7sdSAt1Hg