CrossFit Class 7/13

Warm UpMel and Kendra Demo the Warm Up

Two sets of:
60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats @ 2111 Tempo
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit

“What We Do In Life,”
AMRAP in 8 Minutes
24 Double Unders
12 Burpee Box Jumps 24/20
6 Sandbag or DB Cleans 150/100SB or 50/35sKendra and Mel Demo Part 1

Rest 4 minutes

“Echoes in Eternity”
AMRAP in 8 Minutes
6 Strict Supinated Grip Pull Ups or Supinated Grip Bent over Rows
9 Strict HSPU
12 Russian Swings 32/24kgKendra and Mel Demo Part 2

Post Accessory
3 sets
12/12 DB Side Bends
60s Plank
20 Reverse Snow Angels  
Kendra and Mel Demo Post Accessory