Thursday 11.6.2014

*We are currently booking consultations for our last Group Fundamentals of 2014.  If you know anyone interested in joining, send them our way (and get $50 off your next month's membership if they join!)  Please direct all inquiries to Alecia@fullrangecrossfit.com*Reminder: Next Sunday, November 16th, is the RPM Jump Rope Workshop, hosted by RPM Fitness!

FITNESS & PERFORMANCE

Four sets of:A1. Bench Press x 4-6 repsRest 30 secondsA2. Side Plank x 30-45 seconds each sideRest 60 secondsB. Four sets, each for time, of:300 Meter Row15 Ball Slams12 Walking Lunge Steps (w/ ball held overhead)Rest 2 minutes between sets

COMPETITION

45 Minute RTW1 Minute Rowing1 Minute AirDyne1 Minute Bear Crawl1 Minute Single Unders1 Minute Runningx9*All done at easy effort

ENDURANCE

Row 5 minutes easyThen:Row 30 seconds @90%Rest 30 secondsx 20 setsThen:Row 5 minutes easy*Goal is same pace for every set. Look to go a little slower than your 500m PR pace.