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CrossFit Class 11/8

7
Nov

CrossFit Class 11/8

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 Alt V-Ups  20 sec rest
40 sec of  Double KB Sumo Deadlift  20 sec rest
40 sec of Med Ball Cleans  20 sec rest
Conditioning Accessory
Rowing Endurance
8 sets of
600m 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
Rest 1 minute
4 sets of 200m run @ 95%
rest 90 seconds
2 sets of 400 m @ 95%
rest 90 seconds