Friday 11.1.2019

*Reminder: No 6:30pm Class this evening; instead, join us for Week 4 of the CrossFit Open and Friday Night Lights!**Our #LiveFullRange Nutrition & Lifestyle Challenge starts this Sunday (11/3) with an info session and potluck.  For more info, check out our post by clicking here.

"FITNESS"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Supine Ring Rows x 10-12 reps @2111 tempoStation 2 – Rolling Pistol or Roll to Candlestick x 6-8 repsStation 3 – Wall-Facing Handstand Hold x 30-40 secondsStation 4 – Hollow Hold, Hollow Rock, or Flutter Kicks x 40-60 secondsB. Complete as many rounds and reps as possible in 15 minutes of:150ft Dual Kettlebell Front Rack Carry4-6 Mixed Grip Strict Pull-ups30 Second Plank Hold200 Meter Run

"PERFORMANCE"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps (or work 60-75 seconds of progressions here)Station 2 – Rolling Pistol or Roll to Candlestick x 6-8 repsStation 3 – Strict Handstand Push-ups x Max Reps in 45 seconds or Strict HSPU Negatives x 3-5 reps @5-second loweringStation 4 – Hollow Hold, Hollow Rock, or Flutter Kicks x 40-60 secondsB. Complete as many rounds and reps as possible in 15 minutes of:150ft Dual Kettlebell Front Rack Carry1-2 Rope Climbs30 Second Plank Hold200 Meter Run

“ENDURANCE”

Row, Bike, or Ski:5 minutes easy+45 seconds @85-90%Rest 45 secondsx 15 sets+5 minutes easy*Goal is same pace for every set.