3 Rounds – Not for time. But move continuously at moderate effort and wake up the body.
Row 300m/250m
30 Mountain Climbers (total)
2 Turkish Get Ups/arm or 5 Turkish sit-up each arm
Then..,
Clean warm-up
Then..,
20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max
Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.
Not feeling it today? Do 10 Every round with a light weight and just work on form.
*Beginners use KBs
Then..,
4 Sets:
30sec Star plank E/S
30sec KB Deadbug
Optional with a partner:
Weighted Planks
3sets of 1min. on 1min. off
CFG In- House Competition-Cinco De Mayo Fiesta
Members-Only CrossFit Glendale Partner competition to be held Saturday, May 4th @8am!
Workouts will be announced during the week.
WOD #1 Begins 8:30am
Regardless of your time and experience with us at CFG, we HIGHLY encourage all to participate. As with class, all of the workouts will be accessible regardless of skill level. If you need a partner, teams will be created before workouts begin.
Stick around after for a fiesta with friends. Bring your own adult beverages, some to share and your favorite Mexican inspired snacks to enjoy. Make sure you take part in our Piñata and Hot sauce contest ??