Crossfit Restoration – Focus 16 min EMOM: Min 1: 20 leg throughs Min 2: 8/8 Front rack lunges Min 3: 20 plank pull throughs Min 4: 20 KB swings 28 min AMRAP: 8 strict press 15 dual front rack squats 15 box jumps 15 cal ski 15 floor press 30 weighted flutter kicks

Crossfit Restoration – Cassie 24min EMOM: Min 1: 16 reverse lunges Min 2: 16 bent over rows Min 3: 45s leg raises Min 4: 12 Lateral raises Min 5: 20 squat jumps Min 6: 44s wall sit Finisher: 50 bicep curls 50 Tricep extension

Monday A. CONDITIONING Metcon (Time) FOR TIME 20-25-30-35-40* Cal Bike 10-15-20-25-30 Toe to Bar *Alt Bike Cals… 15-20-24-28-32 (Score is TIme) GOAL: EFFORT | This workout involves a measure of pacing. Up ladders like this are tricky because the 1st round tricks you into a faster pace than you will be able to sustain. One […]

Sunday – REST DAY

Saturday A. CONDITIONING Metcon (AMRAP – Rounds and Reps) Choose Your Adventure (Pick ONE!) 1. SHORT BOI AMRAP x 7 MINUTES 8/6 Cal Bike 8 Russian Swings (70/53) 16 Walking Lunges 8 Box Jump Overs (20) 2. MODERATE BOI AMRAP x 13 MINUTES 20/15 Cal Bike 15 Russian Swings (70/53) 20 Walking Lunges 15 Box […]

Crossfit Restoration – Focus 20 min AMRAP: 1kb complex(3row/3clean/3squat/3 press) 12 BB deadlift Filly carry 1 min plank on hands 4 rounds: 10min cap 12 SB pull throughs 12 SB walking lunges 12 SB back squats 12 SB over the shoulder 3 sets of: 15 bicep curls 15 Tricep dips

Friday A. CONDITIONING Metcon (1 Rounds for reps) EMOM x 15 MINUTES 1 Round of Strict "Cindy"* *1 Round is… 5 Strict Pull-Ups 10 Chest to Deck Push-Ups 15 Full ROM Air Squats (Score is Slowest Time) GOAL: EFFORT | This one is on the fence between Effort & Quality. Don’t get it twisted, I […]