CROSSFIT
STRENGTH:
Bench Press
10-8-6-4-2 Building
CONDITIONING:
“Pirate’s Booty”
500/400 Meter Row
50 Russian Kettlebell Swings
500/400 Meter Row
50 Russian Kettlebell Swings
500/400 Meter Row
50 Russian Kettlebell Swings
500/400 Meter Row
50 Russian Kettlebell Swings
500/400 Meter Row
:: Alternate Variation ::
For Time:
400 Meter Run
50 Single Arm Dumbbell Russian Swings (25 Each)
50 Single Arm Dumbbell Floor Press (25 Each)
400 Meter Run
50 Single Arm Dumbbell Russian Swings (25 Each)
50 Single Arm Dumbbell Floor Press (25 Each)
400 Meter Run
2020 Holiday Schedule
Free class pass for friend/family
WHITEBOARD BRIEF
Expect this workout to take around 8-12 minutes to complete
The first two rows of the day should be performed at a moderately fast pace
This should be a speed that allows you to go big on the Russian Swings
Breaking extra on the swings can negate some of the effort put into the rower
With the workout finishing on the rower, look to finish with an all out effort
The first two rows of the day should be performed at a moderately fast pace
This should be a speed that allows you to go big on the Russian Swings
Breaking extra on the swings can negate some of the effort put into the rower
With the workout finishing on the rower, look to finish with an all out effort
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