04/11/2017

 In Blog, Workout of the Day

“Go the extra mile, it’s never crowded.” –Unknown

Tuesday

Pre-Class Strength Training

In-Class Session

Primary Strength Work

20 Minutes to Build to a 1RM Push Press

Gymnastics Strict Conditioning

EMOM 16

1: 7-15 Strict Pull-Ups [Assisted with Bands or Bar at Rig, Ideally Not Ring Rows]

2:  30-45 second Hollow Hold

3: 10-12x Floor-Seated DB Z-Presses

4: 30 second Plank or Nose to Wall Handstand Hold

Post-Class Conditioning Work

Row Intervals

3-5 sets of 1000m Row at 80% [Rest 3:00 between efforts]

crofton crossfit

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