Friday, januaryJanuary 8, 2016

CROSSFIT CLASS:

1. Conditioning
3RFT:
30-20-10 Front Squat, 155/105
15-10-5 Muscle up (You may sub with equal reps of pull-ups and push ups)

2. Conditioning
EMOMx16
4 rounds of:
Min 1: 12 Burpees
Min 2: 15 Box Jumps
Min 3: 18/15 calorie Row
Min 4: 50 Double unders

WEIGHTLIFTING PROGRAM:

REST DAY!!! Don’t be a coach potato! Find a fun and rewarding activity. No heavy spinal loading and no high repetitions!