Main – CrossFit
Don’t forget that there are no PM classes on Friday…
1 class on Monday , Labor Day, 8:30am
Around the World (No Measure)
5 movements @ 70%
1 min each for 30 min
GPP skill Not for Time (No Measure)
NOT for time….take your time and work on cycling movements, flow, and timing
SW-A: Weight Vest Box Squat Box Jumps (8 x 2)
Squat to a box with a weight vest on, then jump to another box.
*Rest 60 b/t
SW-B: Front and Rear Foot Elevated Split Squat (4 x 6 (each leg))
Split squat where the rear foot and front foot are both elevated.
SW-C: Deadlift (12 Minute AMFastRAP)
12 Minute Sadiv Set @ 60%
*Focus on speed of pull both throughout the entire range of motion and from the floor.
***Single reps only.
SW-D1: Weighted GHD Sit Up (4 x 8)
Weighted GHD sit up with bar in back rack (ideally) or with weight on chest.
SW-D2: Medicine Ball Reverse Hyper (4 x 8)
Reverse hyper on GHD with medicine ball between feet.
*Pause at the top of each rep.