Tuesday, March 14, 2017

Congratulations and welcome to the club to our newest member Kate to finish Fundamentals with @coachaaron. We are super excited to have you join our community.

RCFers make sure to introduce your Self’s and say hi if you have not already.

PERFORMANCE

A) For Time:
1 Mile Run
100 Dumbbell Hang Snatches 50/35 *Must switch every 5 repititions
100 GHD Sit ups
100 Box Jump Overs 24/20

**Rx’d = 4 Rounds of 25 of each exercise

**Rx’d = Must complete all 100 repetitions before moving on to next exercise

FITNESS

A) For Time:
1200m run
80 Dumbbell Hang Snatches 25/15
*Must switch every 5 reptitions
100 ABMAT Sit ups
80 Box Jumps/Step ups/Plate Jumps

**Break up into 4 Rounds of each exercise if need be

FIT CAMP

A) EMOM 10: (Alternate between)
Goblet Squat Ladder (5 sets): Set.1-18X15, Set 2- 26X12, Set 3- 35X10, Set 4-44X6, Set 5- 53X4
30 second Plank Hold
*Can repeat squat sets if heavier weights are not possible

B) 5 Rounds for Time:
500 m Row
25 Air Squat
25 Kettlebell Swings

A TRAINING EXPERIENCE LIKE NO OTHER

Grab your free session at Resolution CrossFit today!

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