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CrossFit — June 12, 2020

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6.12.20
During Exanded Phase 1 and Phase 2 of reopening, all classes are limited to 5 members.  Specialty classes will be put on hold at this time to prioritize CrossFit classes.  Please reserve your class up to 24 hours in advance, and cancel no later than 2 hours in advance.

Warm-up
2:00 Row Intensity Ladder
200m Run
10 Air Squats
5 Push Ups + Down Dog
10 Romanian Deadlifts
10 Feet Together Air Squats
10 Strict Presses
10 Conventional Deadlifts
10 Alt Curtsy Squats
Metcon (Weight)
12:00 EMOM
Odd: 8/6 Calorie Row Sprint
Even: 10 Strict Presses

*All Strict Press Sets unbroken @ 55-60% of 1RM
*Home Modification: :20 jumping lunges and :15 strict presses each arm on alternating minutes.
Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
12 Deadlifts 155/105
16 Pistol Squats
200m Run

*Rx+ 205/155
*Health and Fitness: 125/85, Goblet Lunges 35/26
*Non Runners .5km bike
*Home Modification: 12 Deadlifts each arm