CrossFit in Creve Coeur
2X
10 OH WB squats
20 Hollow bicycle(10/10)
2X
:30 Chest opener
10 Glute get ups(5/5)
10 Razor curls
-Then-
BB warm up with coach
All are squat
SQUAT(Yes, squats)
2 Rounds:
30/21 Calorie row
25 Box jump overs 24/20
20 OHS 135/95
Thursday(10/22) We will only have 8am open gym.
Friday(10/23) Only the 5am class is canceled. Normal classes the rest of the day.
row from Jared Vananne on Vimeo.
2X
:30 Lat stretch(against wall)
20 Hollow bicycle
10 OHS(PVC)
10 Good mornings/Razor curls
5-8 Power snatches(PVC)
2X
10 OHS(BB)
10 Good mornings/Razor curls
5-8 Squat snacthes(PVC/BB)
10 minute clock:
2k row
AMRAP Max devil press 50/35
Max Effort 2k Row
Rowing – Make It Easy from Jared Vananne on Vimeo.
Tabata
Flutter kicks
6″ Holds
*Alternate movements
100m row(just arms)
10 Glute get ups(5/5)
10 Front squats(empty BB)
10 Push press
100m row(arms+hips)
10 Stars/scorpions
10 Thrusters(empty BB)
100m row(1/2 slide)
200m row
10 Deadbugs 10 Alive bugs
10 Thrusters(metcon weight)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#