Tuesday August 20, 2013

Posted on Aug 19, 2013 | 0 comments

DON’T FORGET ABOUT OUR MOBILITY CLASS TONIGHT @ 7PM! YOU WON’T WANT TO MISS IT! 

There will still be CF MELT class tomorrow @ 7pm as well…

 

Skill Warm-up:

3 Rounds not for time:

50 Double Unders

6-8 Alternating pistols (please warm up well and scale accordingly)

10-12 Ring Dips

 

WOD:

4 Rounds for time:

Run 400m

20 Kettlebell Snatch 53#/35# (don’t have to alternate)

15 Burpee Box Jump Over 24″/20″

10 Chest to Bar Pull-ups

 

CrossFit MELT (8am and 7pm)

TABATA!!!!!

A full tabata round of the following exercises:

Row for calories

Wall Balls

Reverse Lunges with weight

Jump Squats w/barbell

Wall Ball Sit-ups

Rest 1 Minute between each exercise…..

REST 3 MINUTES

then,

Run 1 Mile OR Row 2k for time!