Champlain Valley CrossFit – Fitness: Friday, November 9th, 2018

*Winter Sniffels HERE

**Winter 2018 Holiday Schedule HERE


1) Every 1:30 x 7 sets: 5 Bench Press

Warm-up as needed. Start at a good working weight. Build to a  heavy 5 for the day.

2) Every 1:30 x 7 sets:

30 second Elevated Front Plank +

5/side Single Arm Dumbbell Row

Use the bench for the elevated plank. Work nice and heavy, but strict on the Rows.

3) 7 minute Up Ladder:

2 Rope Sit-to-stand

5 Thrusters 45/35

Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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