CrossFit Kids- CANCELLED

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm WILL BE AT CROSSFIT GOLDEN TONIGHT!

i99 Gymnastics- 7:00pm

Wendy had some fun working on her Rope Climbs on Wednesday!

 

Strength
Five rounds
Dumbbell Shoulder Press (4-6 reps @ 2011)
Rest 90 seconds
Farmer’s Carry (100m Distance)
Athlete can use dumbbells or kettlebells. Aim to make entire distance with no breaks.

Rest 90 seconds

 

Conditioning
Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps
Aim to complete Push Press unbroken each round.

Rest 4 minutes, and then . . .
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps