CrossFit Kids- 4:30pm
Mobility- 5:00-7:00pm
CrossFit Endurance- 5:30pm (at track,… BUNDLE UP! If plans change, please check this page for an update)
Jerry crushing his lockout!
Strength
Front Squat (8 sets of 3-4 reps)
Conditioning
For time:
Row 1000 Meters
75 Kettlebell Swings (24/16kg)
50 Wall Ball Shots (20/14#)
Row 1000 Meters
75 Kettlebell Swings (24/16kg)
50 Wall Ball Shots (20/14#)
Row should be fast, but controlled enough to only need a short break before starting KB Swings!
Aim to complete KB Swings and Wall Balls in no more than 3-4 sets each!
Finale
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Track nothing for pull-ups, but focus on really controlling the tempo
Track weight used for heaviest KB Carry
Front Squat x 3-4 repsGoal is to increase load used last week