Wednesday, May 28, 2014

Justin and Heather hitting some core work!! 
CrossFit is a "core strengthing" and conditioning program! Come check us out!!

Arm/Legs Swings
2 rounds of:
1:00 in the bottom of a squat
15 Hang Knee Raises
20 Walking Lunges
20-50 DU's or 50-100 SU’s

MOD (15:00 CAP)
Front Squat
5-5-5-5-5 (same weight across all sets)
Increase your weight over last week.
This the last week at this rep scheme

25-20-15-10-5 reps of:
Wallballs 20/14#
If you are proficient at DU’s do between 25-50 every round (you pick the number, but stay with it)
Scale to modified V-Up’s or Ab-mat Sit-ups
Rx+ = GHD’s and/or Thrusters 75/53#

Extra Work
With remaining class time work on a skill

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