10:00 AM
CrossFit Kids!
Strength:
Turkish Get-ups:
4-5 sets of 3 on each arm, increasing to a challenging KB weight
Conditioning:
3 Rounds
Work 1:00/Rest 0:30
1: Russian Kettlebell Swings (32/24) (Fx: 24/16)
2: Calorie Ski Erg
3: Power Cleans 185/125 (Fx: 135/95)
4&5: 600m Run (Fx: 400m Run)
Score is total reps completed.
REMINDER
CrossFit Kids is tomorrow at 10:00 AM! DETAILS >>
Open Workout 20.2
AMRAP 20
4 Dumbbell Thrusters (50/35) (35/20)
6 Toes-to-Bar (Hanging Knee Raises)
24 Double-Unders (Single Unders)
Strength:
Every 1:30 for 4 Rounds, Alternating Stations
1: 10-15 Each Arm Dumbbell Bench Press
2: 10 Each Arm Dumbbell Bent Over Row
Conditioning:
For Time
20/16 Calorie Assault Bike
100 Double-Unders (Fx: 75 DUs)
15 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)
REMINDER
CrossFit Kids is this Saturday at 10:00 AM! DETAILS >>
Strength:
E2MOM 20, Alternating Stations
1: 5 Tempo Back Squats (33×1) (↑)
2: 10 Back Rack Lunges (↑)
Conditioning:
AMRAP 8
10 Single Arm Dumbbell Push Press (5R/5L) (50/35) (Fx: 35/20)
10 Single Arm Dumbbell Thrusters (5R/5L) (50/35) (Fx: 35/20)
25 ft. Handstand Walk (Fx: 50 ft. Bear Crawl)
6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Strength:
E3MOM 18
Hang Power Clean + Front Squat + Hang Squat Clean
Conditioning:
6 Rounds With a Partner, Alternating Movements
400m Row
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Burpees over the Bar
