Monday 042715


Burpee Challenge starts today.

Don’t know about the burpee challenge?  click here

Have you signed up yet?  Sign up here.

Bring in your $20 tomorrow.  Its okay to sign up late, you may just be a little behind other teams that sign up on time.

CrossFit Class

(C, B, A Group)

______________________

Mobility

3 min quad roll

Strength

1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups – rest 60 sec.

  5X6  Pullups + 4 Chest to Bar pullups – rest 60 sec.

  5X10  Box pullups (slow and controlled with as little assistance from your feet as possible or you wont actually build any strength with these)  – rest 60 sec.

1b) 4X10 Back Squats – work toward a close to maximal set of 10, heavier than last week rest 60 sec.

Conditioning

Slam Ball Hike Pyramid For Time:

Men- 30/40/50/40/30

          20/30/40/30/20

          10/20/30/20/10

Women-20/30/40/30/20

10/20/30/20/10

 0/10/20/10/0

Each slam ball hike will be followed by 5 slam balls and 5 burpees

Skill

Max Standing Long Jump


 

EXTRA CREDIT

100 Double Unders

or 25 Double under attempts if you can’t do them yet.

 

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