Ok! It's time..you've made the decision.....again
lose weight, get in better shape, eat better, make better choices for yourself...
how about this?
Improve your fitness! Give this 'CrossFit' thing a try!
try a free week, then come in for the Basic Elements classes on the 2nd & 3rd Mondays of each month at 6:30 PM (please call or email to reserve your spot, we are filling up fast!)
Do you ever just get that feeling? You know that burpee tire flip feeling? You do? GREAT! Then this will just be fun!
50 burpee tire flips with a partner
scale up: jump in, jump out, no partner (if you're one of 'those' people)
scale: 35 reps
5 rounds for time of:
10/25 lb overhead walking lunges, 30 feet
scale: unweighted lunges, knee ups
scale up: 45 lbs, 15 K2E's
10 min on Clean skill work
65 wall balls 14/20 lbs
scale is: 45 reps
10 hollow holds - 2 sec hold with small of back pressed to floor
10 KB swings 25/35 lbs
200 m run
10 Overhead squats PVC/30/45/65 lbs
scale: 3 rounds, air squats
scale up: 400 m run
push press 3-3-3-3-3
push jerk 5-5-5-5-5
Weighted pull-ups 5-5-3-3-3-1-1-1-1
Scale is: a considerably less scaled than your usual pull-up or ring row. This should be difficult!
7 rounds of:
scale is: 5 rounds
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