Friday 5.1.20
YAY! We are back in the gym!!! If you haven’t brought your equipment back, please do so today:) Don’t forget to sign up for classes! They are already getting full. If we need to, we will consider adding another class time (maybe 6am, 7am, or noon?)
GROUP PREP
200m walk/jog
2 Rounds:
5 KB Deadlift
5 Russian Swings
5 American Swings
5 Ring Rows
Barbell Warmup + 5 Power Cleans
**Half of the class will do strength first and then WOD, other half WOD then strength. This way we aren’t too close on the rig. Face away from each other on the rig. If you are in groups that you are normally with (ex: couples, workout partners, etc), then you would be considered 1 “unit” and won’t have to be 6ft apart. Let us know if that doesn’t make sense..
STRENGTH
Power Cleans
5 sets of 3 (touch and go)
*Build in weight or go lighter and work on technique
WOD
“Helen”
3 Rounds for Time:
400m Run
21 American KB Swings 53/35
12 Pull-ups
*Scale this workout by: reducing the run to 200m, rowing 500m, do Russian KB Swings (eye level), reduce KB weight, do ring rows instead of pull-ups.
**Keep track of your score! We will re-do this workout to see how we have improved!!
MOBILITY:
200m walk
Coach’s choice of stretches
CrossFit Reserve 