What a great day for a Team Workout! Join us for CrossFit at 4:30, 5:30, and 6:30pm tonight or Spinning at 5:30 (1 bike available!) FITNESS & AIM In teams of three, complete five rounds for time of: Row 1000 Meters 100 Double-Unders 75 Kettlebell Swings 50 Box Jumps Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expect to need it. The key to quick times is communication and quick transitions. SPORT A. Two sets for quality, not time, of: Nose-to-Wall Handstand Hold x 60 seconds L-Sit x 45 seconds B. Every two minutes, for 12 minutes (6 sets): Clean & Jerk x 1.1 @ 85-90% (rest 10 seconds between singles) C. Back Squat *Set 1 – 3 reps @ 75% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 90-95% Rest as needed D. Five sets for times of: Row or AirDyne 60 Calories 40 Double-Unders Rest 3 minutes
Posted on: Mon, 17 Mar 2014 19:00:01 +0000
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