Wednesday 8.5.2020

*Last Chance to Order a Run Club T-Shirt or Tank! Please email adam@fullrangecrossfit.com by NOON on WEDNESDAY to get yours in!**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is "NO" to all of the prompts.  Let us know if you have any questions at all!

"FITNESS," "PERFORMANCE," & "HOME WORKOUT"

A. Three sets of:Single Arm Bench Press or Floor Press x 6-8 each arm @30X1Rest 60 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @2111 tempoRest 60 secondsB. Complete as many rounds and reps as possible in 15 minutes of:6 Toes to Bar (or V-Ups)9 Box Jumps (step down)12 Push-ups30 Double-Unders (or 100 Meter Run or Ski)

"AEROBIC DEVELOPMENT"

Row, Run, or Ski200 Meters @easy pace200 Meters @moderate200 Meters @easy pace200 Meters @fast paceRest 3 minutesx 4-5 sets*If using the C2 Bike, double the distances.