“REST DAY”

“Rest Day”

Have a Great Weekend!!
Don’t forget Crossfit Kids, 9:00 am at the COmmunity Center!

Push Jerk 1-1-1-1-1-1-1 reps

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Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

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Front squat 3-3-3-3-3 reps

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“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

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These are squat not power snatches.

“REST DAY”

My Powerlifting Team at Immaculata H.S. finished 4th out of 27 teams I believe!!!!
Thanks to Mary Ann and Alex for training the little people at CrossFit Kids!!

“REST DAY”

Crossfit Kids at the RiverFront Community Center at 9:00 AM!!!!

Five Rounds for Time of:

10 Overhead Squats
10 Hang Power Cleans
10 Push Press
10 Front Squats

95# Barbell for men & 65# Barbell for women;
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