Wednesday 12.13.2017

*Our next nutrition seminar, Macros and Meal Planning, is this Sunday at 10am.  This is FREE for all members, and will cover a range of topics surrounding meal prep, meal timing, and how to determine quantities.  Any questions, please email adam@fullrangecrossfit.com

"FITNESS"

A. Three sets of:Supine Ring Row x 10-12 reps @ 2111Rest 30 secondsSide Plank Hold Right Side x 20-30 secondsRest 30 secondsFarmer’s Walk x 200 feetRest 30 secondsSide Plank Hold Left Side x 20-30 secondsRest 30 secondsB. Against a 15-minute running clock, complete:60/45 Calorie Assault Bike*Then...As many rounds and reps as possible of:6 Burpees9 Toes to Bar or Hanging Knee Tucks12 Russian Kettlebell Swings*There is a 5-minute time cap on the Bike portion of this workout

"PERFORMANCE"

A. Four sets of:Weighted Pull-Up x 2-3 reps @ 21X0Rest 15-20 secondsStrict Pull-Up x Max Reps @ 20X0Rest 15-20 secondsL-Sit x 30-45 seconds (accumulated)Rest 2 minutesB. Against a 15-minute running clock, complete:60/45 Calorie Assault BikeThen...As many rounds and reps as possible of:6 Burpees9 Toes to bar12 Russian Kettlebell Swings (32/24 kg)*There is a 5-minute time cap on the Bike portion of this workout.

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

750m Row @85-90%Rest 3 minutesx 3 sets+500 Meter Row @85-90%Rest 2 minutesx 4-5 sets+250m Row @85-90%Rest 1 minutex 5-7 sets