No lifting class until after 1/1/2019.
Happy New Year!
12/31 Classes as normal except no afternoon classes.
1/1 One Class at 11:30 pm
CrossFit Live Loud – CrossFit
30/20 cal bike (fast as you can because peeps are waiting)
10 Standing banded chest press (light band)
10 standing banded rows
10 air squats
10 GHD back extensions
DB bench press drop sets
Choose a heavy weight that you can do for 10 reps. Then also have 2 lighter weights dropping 5-10 lbs each time. 10 reps with the first 2 weights and then max effort with lightest weight. Repeat 2 times through with 3-5 min rest between sets.
10 reps at 50lbs
10 reps at 40lbs
max effort with 30lbs
Metcon (5 Rounds for time)
goal is to finish within 10 sec of previous time.
Rest is 1:1