TUESDAY
It looks like the parking lot work is done so you can use the lot once again.
Another announcement. James Mallott will be rotating in with Coach Jamie on Fridays to coach the 6:45am class. He’ll be coaching this Friday. James is my training partner, an experienced Level 1 CrossFit Coach and a great CrossFit athlete that I’ve learned a lot from. I’m happy to welcome him to the staff. Come say hello Friday at 6:45am.
Let’s hit some upper body for strength and give our Tuesday leg accessory work a break for this week. High rep bench and ring rows. Pick a bench press weight you can go unbroken with. Go right from bench to ring rows and rest about :90 seconds between rounds.
Part A
3 Rounds
5 Double Push-Up Burpees
10 kipping knee raises (Sub with kipping swings or :10 second hang on bar with shoulders engaged to build strength)
15 Single KB Sumo Deadlift 70/53
:30 second plank
Part B
4 Round Superset
15 Bench Press
15 Ring Rows
Part C
3 Rounds
10 SDHP 95/65
10 Burpees
10 SDHP 95/65
10 Toes To Bar
400 Meter Run
Scaled: 75/55, Reverse Crunches