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CrossFit Class 11/15

14
Nov

CrossFit Class 11/15

Strength & Conditioning Class
3 Rounds
8-12 Double KB Front Rack Squat
8-12 SL RDL
8-12 Strict Toes to Bar
3 Rounds
8-12 Kneeling Strict Press
8-12 Filly Lunge
8-12 Supinated Strict Pull Up or Lat Pull Down
AMRAP Alternating Exercises on the Minute for 15 Minutes
40 sec of Hollow Rocks  20 sec rest
40 sec of  Double KB Russian Swing  20 sec rest
40 sec of  Burpees  20 sec rest
Conditioning Accessory
Rowing
Every 3 Minutes for 10 sets of
400 Meter Row
Rest the remaining time
Running
2 sets of
400 Meter Run @ 80%
Rest 3 minutes
4 sets of
400 Meter Run @ 95%
Rest 2 Minutes