CrossFit Class 1/3

Strength & Conditioning Class

3 Rounds

8-12 Double KB Front Rack Reverse Lunge

8-12 DB Standing Press

8-12 1 arm DB Row

3 Rounds

8-12 DB Alternating Bench Press

8-12 DB RDL

8-12 Supinated Strict Pull Up or Lat Pull Down

AMRAP Alternating Exercises on the Minute for 15 Minutes

1 minute of  Row for Cals  30 sec rest

1 minute of  Jump Rope (singles or Doubles)  30 sec rest

1 minute of wall balls   30 sec rest

Rowing Endurance35 minutes of rowing…every minute take 5 hard strokes