CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm
i99 Gymnastics- 7pm
Coach Ryan having some fun pushing some sleds w Coach Bogie there for motivation!
Back Squat (2-4 reps @ 30X1)
Rest 60 seconds
Single Arm Dumbbell Row (12-15 reps @ 2111)
Rest 2 minutes
800m Run (Time)
Max Effort 800m Run
Note time as soon as both feet get back inside of the gym.
Then, immediately begin…
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings (24/16kg) x 20 reps
Handstand Push-Ups x 10 reps
Double-Unders- 90 single-unders
HSPU- 10 Seated DB Press or 5 Negatives
Track TOTAL workout time, no need to subtract run time.