Crossfit Restoration – Focus 25 min AMRAP: 10 inverted rows 10 push press 10 wall balls 10e side MB toss 20 MB walking lunges Dual overhead carry Finisher: X2-3 10 KB curls HEAVY 10 KB curls MEDIUM 10 KB curls LIGHT

Crossfit Restoration – Cassie *calf walk + 10 clad raises Alt swings Alt press Walking lunges Skaters Mtn climbers Superman hold R squat clean L squat clean Plank Sit ups Seated press Hollow hold

TUESDAY Weightlifting Pendlay Row (5×5) Super set each row with 5-8 strict pull ups. If pull ups are easy do them strict hollow position. Metcon Metcon (3 Rounds for reps) 3 Rounds Every 4 Min Row 500m 10 Deadlifts (275/205)(225/155) Due to class sizes, some will have to run heats, rower #2 will start at […]

Crossfit Restoration – Focus 5 Rounds: 30min cap 5e Suitcase DL to forward lunge 10 KB thrusters 5 burpee over KB 10 dual KB swings 5e SA KB squat cleans 10 floor press with flutter kicks Finisher: Tabata Superman hold Hollow leg lifts

Crossfit Restoration – Cassie 25 min AMRAP A. Plate push B. 20 walking lunges 20 plank pull throughs 15 cleans 15 American swings 10 front rack squats 10 weighted leg lifts

MONDAY Weightlifting Clean (8×2 at 85%) Taking approx 10 min to warm up, one set every 90 seconds as a group. Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Hang Power Cleans (95/65)(65/45) 7 Toes 2 Bar 9 Shoulder to Overhead (95/65)(65/45) Reaching pace which means finish a movement and get onto […]

SATURDAY Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups Weightlifting Clean and Jerk (1 Rep Max) Exactly 5 min after the completion of the metcon, athletes have 8 Min to Establish a 1RM POWER Clean […]