FRIDAY 190608
“The Worlds”
On a 5:00 Clock,
Minute One: Wallball Shots (20lb. / 16lb.)
Minute Two: Assault Bike (60 + / 40 + RPM Grind Station)
Minute Three: Kettlebell Sumo Deadlift Highpull (75lb. / 53lb.)
Minute Four: Weighted Box Step-up (20 box / 35lb. / 25lb. Kettlebell x 2)
Minute Five: GI Jane
Note: Complete three rounds of todays session on a 1:00 break. This workout was created for our very own Nathan “The Champion” Mendelsohn to help him prepare for the World Brazilian Jiu Jitsu Championships. Keep a “running total” of your repetitions. The “Grind” station is 30 points if you are able to maintain the required RPM for at least 40 seconds. The weighted Box Step-up counts as a point every time the hip opens on top of the box. Kettlebell’s must be held in each had.
Coach Margaret with the 4PM Warriors!
_______________
Friday Special Programs
CrossFit Strength Class (8AM – 9AM)
_______________