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CrossFit Class 11/1

31
Oct

CrossFit Class 11/1

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  Burpees  20 sec rest
40 sec of Assault Bike or Row  20 sec rest
Conditioning Accessory
Rowing Endurance
8 sets of
500m Row at cadence
Rest 90 seconds
set 1-2 22s/m, set 3-4 24 s/m, set 5-6 26s/m, set 7-8 28s/m
Running Endurance
2 sets of
400 Meter Run @ 80% effort
Rest 1 Minute
5 sets of
100 M Sprint
Rest 1 Minute
2 sets of
400 Meter Run all out
Rest 2 Minutes