Monday 3.16.2020

**All members: Please read our latest post in the Facebook group, or the accompanying email, regarding our schedule changes for this coming week.  Please continue to sign up for classes via Zen Planner.  Any questions can be directed to the FB group, or by emailing adam@fullrangecrossfit.com.  Thank you for your continued support and understanding!

"FITNESS"

A. Every 90 seconds, for 15 minutes (5 sets of each):Station 1 – Deadlift x 6 reps @ 2011Station 2 – Dumbbell Strict Press x 8 reps @ 20X1B. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – 15-20 Russian Kettlebell SwingsMinute 2 – 45 Seconds of Push-ups @ 20X1Minute 3 – 12-16 Alternating Reverse Lunges @2010Minute 4 – 45 Seconds of Plank Hold

"PERFORMANCE"

A. Every 2 minutes, for 16 minutes (8 sets):Clean & Jerk x 1 repBuild in load to something heavy for todayB. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 – 8-10 Deadlifts @ tough weightMinute 2 – 45 Seconds of Push-ups @ 20X1Minute 3 – 12-16 Alternating Reverse Lunges @2010Minute 4 – 45 Seconds of Plank Hold

"AEROBIC DEVELOPMENT"

Tempo Run:1 Minute @ easy pace1 Minute @ moderate pace1 Minute @ easy pace1 Minute @ tough pacex 6-8 rounds (24-32 minutes)**this can also be performed on a bike