CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at track)
Ann and her kettlebell swings!
Strength
Four rounds
Weighted Pull-ups (3-4 reps @ 21X0)
Find a challenging variation for 3-4 reps
Rest 10-15 seconds
Rest 10-15 seconds
Strict Pull-Up
These should be a less challenging variation of pull-up.
Track the largest single set, but each additional set in the comments.
Rest 3 minutes
Track the largest single set, but each additional set in the comments.
Rest 3 minutes
Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (50/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters
10 Renegade Rows (50/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters
Link to explain Renegade Rows below:
Plank, Row L, Row R = 1
http://www.muscleandfitness.com/workouts/back-exercises/videos/renegade-row
Plank, Row L, Row R = 1
http://www.muscleandfitness.com/workouts/back-exercises/videos/renegade-row