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CrossFit Class 11/29

28
Nov

CrossFit Class 11/29

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 16 Minutes
40 sec of  Row for Cals  20 sec rest
40 sec of  Burpees  20 sec rest
Rowing Endurance
6 Rounds for times
1000m Row
Rest 2 Minutes
*Aim for consistency but you can push this.
Running Endurance
2 sets of 400m run @ 80% of max mile pace
rest 3 minutes
3 sets
800 m run at 95% of best mile pace
Rest 4 minutes