A. Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – Tempo Push-Ups x 15 reps @ 1111
Station 3 – Supine Ring Rows x 10 reps @ 2111
B. Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)
A. Five sets of:
Deadlift x 6 reps
Rest 2-3 minutes
Build load over the course of the five sets.
B. “Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)
Girl’s Choice!
Your class will choose from one of the following “Girls” workouts:
Cindy
Fran
Jackie
Karen
Eva
or Kelly
Go here for a list of each workout: http://www.crossfitcvi.com/resources/benchmark-hero-wods/
**Excluding ‘the girl’ you completed last week**