*If you can get to class early then do so so you can thoroughly warm-up. Please, use common sense when performing 1RM lifts this week. Do not get under a bar without a coach or experienced spotter guiding you. Safety first. General Warm-up Then.., Every 2min for 12min: 25sec – Bike/row/ski/versa/runner sprint + 6-8 Burpees…
Every 2 mins for 12 mins: 20 sec Bike sprint + :30 FLR Hold Then…, Front Squat 32X1; 6,6,5,5- maintain strict tempo Superset w/ Single Leg Deadlift 10 on EACH leg superset , Seated Single Arm Kettlebell Press 31X1; 6reps e/s 3-4 sets 15sec Ring Dip Support 200m SA OH carry 20sec Handstand Hold
General Warm-up Then…, Complete Five Sets Of: Row 500m @ 80-85% Effort Rest :90 or while partner works. Then…, 10min. to finish… 100 Slam Balls 30/20 *Catch the bounce on every rep. Every time you take a rest break, you owe me 5 toes to bar. Then…, Complete Five Sets Of: Row 500m @ 80-85%…
General Warm-up Then.., WODAPALOOZA #4 16min AMRAP Devil Press (50, 35lbs) Alt. DB Step-ups (24, 20in) 2/2, 4/4, 6/6, 8/8, 10/10, etc Scaled 35, 20 lbs & 1 DB for Step-ups (carry anyway) Rest as long as you need.. 4-5 sets Not for time 10 DB Bench Press 50/25s+ 50 Double unders 20 Russian Twists…
Save the Date: CrossFit Glendale Barbell For Boobs Partner event!! Barbell for Boobs In-House Fundraiser: Saturday, October 20, 2018 Every year, Mammograms In Action, a Southern California based non-profit, hosts a unique athletic competition called “Barbells for Boobs” to raise funds in the fight against breast cancer. CFG has raised over $60,000 – last 5…
Recovery Day 5 Rounds or 40min. (whichever happens first): 5min. of EASY cardio 2min. of single unders 2min. of Foam Roll
