6 p.m class is cancelled for tonight due to the inclement weather. Check this blog and Facebook for information regarding the 9 a.m. class Friday.
CoreFit
3 or 4 rounds for time: Do 4 rounds for time if you have been with us for more than 3 months.
10 ring rows
15 Kettlebell swings 55#/35#
20 anchored sit-ups
30 Double- Unders or 60 single unders
Crossfit
CoreFit
3 or 4 rounds for time: Do 4 rounds for time if you have been with us for more than 3 months.
10 ring rows
15 Kettlebell swings 55#/35#
20 anchored sit-ups
30 Double- Unders or 60 single unders
Crossfit
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings 70#/45#
30 Anchored Sit-Ups
40 Double-Unders
If you came the last 3 days:
2 sets:
Row 10 minutes @ z1
Airdyne 10 minutes @ z1
+
Stretch and mobility work.
Home workout:
A. Good mornings x 10 reps. http://optexperience.com/members/exercise-videos/item/good-morning
Rest 1 minute x 4 sets
+
B. Tabata Sit-up for low score. This is 20 seconds of work, 10s of rest for 8 total sets. 4 minutes total .
C. AMRAP in 15 minute
5 challenging push-ups
30s high knee running
30s unbroken front bridge
Home workout:
A. Good mornings x 10 reps. http://optexperience.com/members/exercise-videos/item/good-morning
Rest 1 minute x 4 sets
+
B. Tabata Sit-up for low score. This is 20 seconds of work, 10s of rest for 8 total sets. 4 minutes total .
C. AMRAP in 15 minute
5 challenging push-ups
30s high knee running
30s unbroken front bridge
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