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Monday 8-25


Monday 8-25

Bent Row 4 x 8. After each set attempt 3 strict pull-ups or banded pull-ups.

Close Grip Floor Press 4 x 8. Elbows should fall next to torso. After each set attempt 3 strict Ring dips or dip variation.


1 Round, stagger start for larger groups.

50 cal row, 40 Walking Lunges, 30 TTB or V-up, 20 DB Thruster, 10 Burpees


Beginner Crossfit Class

Warm up barbell complex: 3 rounds 5 RDL, 5OH Press, 5 Back Squat. Warm up gymnastics push-ups, v-ups. Unweighted Windmills

(A) Learn Back Squat and Front Squat   (B)Back squat 5 x 5 towards relative max


Learn/practice KB Swing, Pull-ups.