FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th!
Warm Up: 30 Second in the bottom of a squat holding uprights, 10 duck walk steps, 10 hip bridges, 30 second in bottom of squat with bar on your back, 10 empty bar back squats
1. Every 5 minutes do a set of Back Squats:
Set 1: 20 Reps at around 50% of your max
Set 2: 16 Reps (add 5-20 lbs, the right amount for you)
Set 3: 12 Reps (add 5-20 lbs, the right amount for you)
Set 4: 8 Reps (add 5-20 lbs, the right amount for you)
2. 10 minute AMRAP: (Choose a partner and work together in a You-Go-I-Go fashion breaking reps up how you like)
Buy in: 1000 Meter Row
Then AMRAP in remainder of time:
30 Snatches
10 Bar Muscle ups/ pull ups/ ring rows
30 Burpees
10 Bar Muscle ups/ pull ups/ ring rows
*If you are doing the Tampa Bay Games you should use a dumbbell on the snatches.
This Wednesday The 2018 CrossFit Games Start!!
