07 Jan Fitness

Announcements

As of January 2nd, morning Fitness classes will now be at 5:30 AM & 6:30 AM instead of 6:00 AM & 7:00 AM.

CrossFit Metric – Fitness

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A1+A2: Metcon (Weight)

A1: Sumo Deadlift, 8, 8, 7, 7, 6, 6

Tempo: 40X1

rest 20 seconds

A2: Russian KB Swings, 12 reps

-focus on explosive hip extension and core stiffness in the finish

rest 90 seconds b/t

B: Metcon (Time)

For time:

20 Devils Press, 25/15

Then:

30 Deadlifts, 135/95

30 Sit Ups

20 Deadlift

20 Sit Ups

10 Deadlift

10 Sit Ups

Then:

20 Devils Press, 25/15