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CrossFit Class 12/6

5
Dec

CrossFit Class 12/6

Strength & Conditioning Class
3 Rounds
8-12 Double KB Front Rack Reverse Lunge
8-12 DB Standing Press
8-12 1 arm DB Row
3 Rounds
8-12 DB Alternating Bench Press
8-12 DB RDL
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
10 sets at prescribed cadence for time
500 m row
24, 24, 26, 26, 28, 28, 26, 26, 24, 24 s/m
Running Endurance
2 sets of 400m run @ 80% of max mile pace
rest 3 minutes
2 sets
1200 m run at 95% of best mile pace
Rest 4 minutes