Main – CrossFit

Don’t forget! PM Classes are cancelled and we are going to hike the Water Gap at 5:30pm! Bring Water, family and friends are welcome!

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Skill

Review Rope Climb- S Wrap and J Hook

Strength

Bench Press

5 @ 60% 1-RM
3 @ 75%
1 @ 85%
3 @ 80%
2 @ 85%
1 reps @ 90%
Max reps @ 70-75%
Max reps @ 70-75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15:00:

500m Row
30 Lateral Jumps over Rower
15 Dumbell or KB Thrusters- Moderate to Heavy, should be challenging!
1 Rope Climb or 3 Ground to Stand

Cool Down/Recovery

3 Sets:
15 GHD Situps or Ab Mat Situps
15 Hip Extensions or Supermans