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CrossFit Class 10/25

24
Oct

CrossFit Class 10/25

Strength & Conditioning Class
3 Rounds
8-12 Arnold Press
8-12 Strict Pull Up or Banded Lat Pull Down
8-12 Renegade Rows
2 Rounds
8-12 Lat Raise
8-12 Plate Raise
8-12 Rear Delt Raise
AMRAP Alternating Exercises on the Minute for 15 Minutes
40 sec of Hollow Rocks  20 sec rest
40 sec of  DB Front Squats  20 sec rest
40 sec of DB Deadlifts 20 sec rest
Rowing Conditioning
10 sets of
Row 500 M @2k pace
Rest 60 seconds
Running Conditioning
Run 2k @ 5k pace
Rest 90 seconds
3 sets