GUEST DAYS #1
You know the deal: Invite your family, friends, or frenemies to CFOIB this week to try out our CrossFit or Spinning classes for FREE!
In teams of three, complete 5 rounds each of:
500 Meter Row
Burpee x 15 reps
115/75 lb Overhead Squats Or Air Squats x 10 reps
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.
SPORT
A. Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed
B. Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Stationary Dips (Bodyweight Only) x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @85-90%
(work on speed start, followed by perfect mechanics)
Rest 2-3 minutes