Tuesday nights at 6:30 PM.
Talk to Skip for more information. This training is open to non-FRCF members as well, you just need to contact Skip@FrontRangeCrossFit.com .
550 meter row or run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (Start this at 20 past the hour)
5 x 150 meter run
a set of toes-to-bar after each set
30 double-unders after each set
Workout (start this at 40 past the hour)
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible (Ladies, sub-1:40/500 m pace)
Rest exactly 1 minute
Your score is the total time, minus the 9 minutes of rest.
EMOM for 20 minutes of:
Start at 70% of your power snatch and go up 5 lbs for a make, – 10 lbs for a miss.
5 rounds for completion of:
150 meter run
10 hand stand pushups
Go to failure with strict HSPUs, then finish out the 10 reps with kipping HSPUs.
20 rounds of:
1 minute hard
:30 easy spin