Mash Up – Running clock
0:00-3:00 white board
3:00 – 10:00
Coach led dynamic Warm up
Teach 10:00 – 13:00 ( thruster)
13:00-19:00
15-12-9 reps for time of:
100m ( 45 high knees or run with rope)
Thruster, 115/75 (sub dbs/odd object)
19:00 – 25:00 Rest & teach
25:00 – 40:00
AMRAP 15 minutes of:
3 HSPU (Push-ups, hand-release)
6 Box jumps ( squat jumps, step ups)
9 SDLHP
Run 200m ( high knees)
40:00 – 45:00 Rest & Teach
45:00 – 51:00
AMRAP 6 minutes of:
30 DU /45 SU (lat hops, invisible rope)
10 T2B( Toes to wall/Crunchers)
Rest & Coach led stretch
Class Times & Meeting IDs:
6:00am
CrossFit Indestri
942-8885-9585
10:00am
Neuse River CrossFit
914-5298-2674
12:00pm Pump Sesh
Kevin Ogar
948-6659-1511
1:30pm
CrossFit WatchTower
998-4799-1013
4:30pm
Neuse River CrossFit
956-4792-7321
Recent Comments