Only 1 Class time today at 9am, then stay and watch our 2 Undefeated Gwinnett Affiliate League teams take on True Alliance Crossfit.
Essentials:
A.
3 Sets
Push Up Hold x 15sec
Hollow Lifts x 7 reps
Arch Lifts x 5 reps
On the 3min Marks
B.
From the 0-10min Mark
For Time:
Ring Pulls x 75 reps
From the 10-20min Mark
3 Rounds For Time:
V-Ups x 10 reps
Wall Balls x 20 reps
From the 20-30min Marks
10min AMRAP
Bent Over Row x 4 rep
Heavy Russian Kettlebell Swing x 5 reps
Single Unders x 60 reps
Fitness:
A.
3 Sets
Dip Hold x 15sec
Hollow Rocks x 7 reps
Heel Drives x 5 reps
On the 3min Marks
B.
From the 0-10min Mark
For Time:
Handstand Push Ups x 40 reps
From the 10-20min Mark
3 Rounds For Time:
Toes to Bar x 12 reps
Wall Balls x 24 reps 20/14
From the 20-30min Marks
10min AMRAP
Rope Climb x 1 rep
Hang Power Clean x 2 reps 175/110
Double Unders x 30 reps
Performance:
A
3 Sets
1 Arm Hang x 7sec per arm
L-Sit to Tuck x 5 reps
Front Lever Negatives x 3 reps
On the 3min Marks.
B.
From the 0-10min Mark
For Time:
Handstand Push Ups x 75 reps
*2 Score; Max Unbroken Strict and Time it takes to do all reps
**After max UB strict you can do the rest with or without a kip
From the 10-20min Mark
3 Rounds For Time:
Toes to Bar x 15 reps
Wall Balls x 25 reps 20/14
From the 20-30min Marks
10min AMRAP
Rope Climb x 1 rep
Hang Power Clean x 2 reps 225/135
Double Unders x 30 reps
