Register for the Whole30 Challenge and receive two InBody scans to track your progress!
CrossFit is fun. CrossFit with friends is even more fun! Bring one along to class on Saturday, April 7th.
1) Speed bench press: 9 x 3 @50%, every 60s.
– Change Grip every 3 sets ie. close, medium, and wide grip.
– Use chains or bands if possible and drop the load to 40%.
2) Banded Alphabet: 2 Sets on each side. Rest 60s.
– Small letters with these + squeeze abs hard!
Row 500m/run 400m/bike 30/20
Overhead KB carry x 100 Ft. (53s/35s)
10 Barbell rows (135/95)
*Athlete choice on overhead KB carry weight if scaling
1a) Barbell curls: 3 x 10. No rest.
1b) Alt. DB curls: 3 x 10 ea. No rest.
1c) Elbow out tricep extensions: 3 x 15. Rest 60s.