Complete Five Sprint Rounds for Maximum Wall Ball Shots:
On a 90 second running clock,
Row 15 Calories
Wall Ball, As Many Repetitions As Possible
Accumulate the required repetitions from the skills below, either before, during, or after the Sprint Rounds:
5 Rope Climbs
50 Gymnastic Bar Pass Throughs
Note: The 90 second running clock is a “sweet spot” of intensity. Combining the Row (approximately 30-45 seconds of work for Advanced Athletes) with the Wall Ball (approximately 30 repetitions with a 20lb. ball for Advanced Athletes) is an incredible stimulus. The gymnastic skills of Rope Climb and Pass Throughs may be performed during rest between the Sprint Rounds, or after all 5 Sprint Rounds are complete. This is a sweet, well rounded, training session.
Team CrossFit Amundson Water Warrior Challenge
Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ for Van Transportation)
CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Partner Workout Tuesday!
Slam Ball, 21 Repetitions
Hurdle Jump, 15 Repetition
GI Jane’s, 9 Repetitions
Note: Today’s LIGHT workout comes from our CAMP Program. Modifications for the GI Jane will include Burpees to the Pull-up Bar. Teams of 2 will complete up to 10 rounds of this workout, with one partner working at a time. After one partner completes their round, they will “tag” their partner.
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
Week 4 – Santa Cruz Challenge Week!
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)