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  • Trevor Phillips

Monday 93019

We do not know about everyone else but we are EMBRACING this "Season"change with open arms. In the coming days/weeks we have some stuffed planned for the gym that we will be sending out emails for and talking about during class.

For this week Erica and I thought it would be fun to take some classic Crossfit workouts and put a little twist on them.

Hope you enjoy ..."Crossfit Girl..Gone Wild"

Warm-up ALL: 9 min of work :30 row 50 Heavy rope single unders 10 Perfect stretch (5 leg) https://youtu.be/hDh-8oHx5VQ

Metcon ALL : Metcon (Time) "Jumping Jackie" For Time: 1000 meter row 50 Box jump over (24/20) (30/24 Rx+) 30 Burpee pull up (Burpee C2B RX+)


For modification options 800 meter row 50 box step up 30 burpee ring row

Structural Strength ALL: Metcon (No Measure) 3-4 Round 6-8 Seated Arnold press (https://youtu.be/R-RTgOxrj88) 8-10 Straight bar curl 10-12 Straight leg Dips on Parallettes (https://youtu.be/g7CJUmvVbGE?t=22) 12-14 Rower hamstring curls (https://youtu.be/WzY8uf_Cql0)

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