CROSSFIT

NOTE: Now that the Open is over, we will be focusing the next few weeks on what we call a “Structural Balance” phase of training. During a competition (or competition season) we push our bodies to the limit and we find that it’s best to follow that up by spending time rebuilding a healthy foundation of movement. Expect lots of single leg/single arm movements, tempo work, and extra attention to weakness work. This is PHASE 1 on our journey to being our fittest ever for the October Open!

PART 1

A1. Single Leg Romanian Deadlift – 4 x 6 – 12

A2. Bottoms Up KB Press – 3 x 6 – 12 each arm

PART 2

FITNESS RX

FOR TIME

100m Walking Lunge (to Ravenswood)

100m Run (back to the gym)

40 Bar Facing Burpees

100 Double Unders

PERFORMANCE RX

FOR TIME

100m Walking Lunge (to Ravenswood)

100m Run (back to the gym)

20 Bar Muscle Ups

100 Double Unders

PART 3 / AFTER CLASS

Single Arm Overhead Carry – 3 x :30

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