Class Schedule is back to normal!



Warm Up:

400M run

10 Walking lunges

10 Air Squats

10 kicks per leg

3 min jump rope practice

2X10 empty bar high bar back squat



High Bar Back Squat



Increase weight ea set



AMRAP 15 Min

10 DB Thrusters (50/35)

10 Hollow Rocks

30 Double Unders


Video courtesy of CrossFit HQ.  Quick demo on hollow rocks.


Scaling Options:

DB weight -> As Needed


Hollow Rocks -> w/bent leg


DUs-> 2X SUs


Cool Down:

Couch Stretch – 1 min per side


Calf stretch – 1 min per side

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