CrossFit
Schedule Note
We will be starting a Friday Night Class tonight 5pm
A. Warm Up
Barbell Warmup with an empty BB
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Using the movements of "Dirty 30" to warm up
2 rounds at low intensity:
4 Step-Up, step-downs (2 each side)
5 Pull-Ups/ring rows
5 KBS
5 Front Squats (1st round just BB, 2nd round half of working load)
5 Toes to Bar
5 Push Press
5 Deadlifts
5 Wallballs
5 Regular Burpees
10 Double-Unders
B. "Dirty 30"
For Time:
30 Box Jumps (24″/20″)
30 CTB Pull-Ups
30 KBS (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wallballs (20/10) – Females to a 9′ Target
30 Barbell Over Burpees (bar facing burpees if space allows)
30 Double-Unders
Office Yoga
12pm to 1245pm