Beyond Stretch 9AM
Glutes
Lower Back
Abs
CrossFit 10AM
3 rounds for time of:
• 30 Sandbag Spin Cleans
• 800-m run (Bring Running Sneakers)
♀ 40 lb. ♂ 60 lb.
If it's raining, we'll prepare a similar workout using the bosu instead of the running
Power Speed Agility: Saturday 11AM
For Time:
10 Medball Clean
10 Box Jumps
1 Agility Ladder Set
20 Medball Clean
20 Box Jumps
2 Agility Ladder Set
30 Medball Clean
30 Box Jumps
3 Agility Ladder Set
Agility Ladder Set is:
High Knee Run
Butt Kick Run
Forward Icky Shuffle
Backwards Icky Shuffle
90 Degree Hip Twist
Compass Jumps
Olympic Lifting
Heavy DT
5 rounds for time of:
• 12 deadlifts
• 9 hang power cleans
• 6 push jerks
RX Scale is Men 205 lb., women 145 lb. Weights will be adjusted based on your fitness level.
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