max repetitions – Mon 7.11.16
Strength: Back Squat 2-2-2-2-2
Add up to 5 lbs each set from last workout on 6.20.16
Conditioning: Complete 6 rounds:
Each round lasts 1:30 minutes:
– 10 one-arm KB Swings – 5/arm (Performance: + 53/35#, Fitness: 53/35#, Health: 44/26#)
– 10 Box Jumps – games style (Performance: 30/24″, Fitness: 24/20″, Health: as high as possible)
– max reps Pull Ups (Performance: Chest to bar, Fitness: Rx’d, Health: Ring Rows)
Rest 30 seconds between rounds.
Each round lasts 90 sec. At the top of the round, knock out 10 Single Arm KB Swings (russian), then 10 Box Jumps. You then have the rest of the time period to perform max reps of Pull Ups at your chosen skill level.
Score is total reps of Pull Ups completed.
**Protect your hands!
Our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!
This is available for current clients and new clients alike!
For more information, go HERE