SWEATFIT: 6AM, 12PM, 4:30PM
A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Row 500 Meters
8 DB GTO (total)
16 Ball Slams
32 Double Unders
Please note times for each of the six sets.
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
CrossFit:Practice Split Jerks for 10 minutes.
10 clean and jerks 135/95 115/75 95/65
Row 500/400 AFAP, rest 2 min
x 3.
+
10 TNG Deadlifts 185/135
run 400, rest 2 min
x 3.
Get faster each round of rowing then again each round of running.
