Morning classes 6, 745 and 830
Will do a cardio circuit
Evening classes 5 and 7pm
Will do Open Workout 23.1
No matter your level of ability, I recommend that everyone signs up for the crossfit open at games.crossfit.com
An unknown workout will be released every thursday for 3 weeks
If you cant perform it as written, they provide a scaled option
Its always very challenging, fun and a great test of overal fitness
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
