Ladies Barbell This Friday 6:30pm
NO 6:30pm Class Gentleman. Ladies only.
Sundown CrossFit – CrossFit
Warm-up (No Measure)
10 Tempo Jump Squats 5 down/ 0 up
10 Jump lunges
10 fast skips
1min Squat Hold
Back Squat (RETEST 5RM!!!!)
Metcon (AMRAP – Reps)
6 Power Cleans (115/85)
12 Back Rack Reverse Lunges (in place)
1 min of max burpee over bar
*Rest 2 min b/t rounds
*Score is total burpee reps
*RX = WOD is done at listed loading and all barbell work MUST be completed UNBROKEN or you receive no credit for Burpees
*Competitors: Loading @ 185/125 and 60+ burpees
Week 1 Pull-Ups – Big Girl Gymnastics
1. 4×5 Pendlay Row*
3×15 Unbroken Strict Pull-ups**
3a. 3×15 Supine Pull-ups
3b. 3×10 3-way raise
*Be as explosive as possible on the way up to your chest and control down slowly. Reset every rep.
**The vast majority of people will not be able to do this unassisted. We expect you to use enough band tension as well as a spotter if necessary to complete all reps with full range of motion.