Champlain Valley CrossFit – Fitness: Monday, September 11th, 2017

*Membership Price Changes HERE


1) Back Squat: 2 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Top/Bottom Kettlebell Lunge: 5/side Every 2:00 x 5 sets

Perform this with one Kettlebell in the Front Rack and the other in the Farmer’s Carry position. Perform all 5 reps on 1 side, then switch legs and Kettlebell positioning for the other side.

3) 3 rounds for Max Reps:

1 minute Row/Bike/Ski

1 minute Single-unders

1 minute D-Ball Over the Shoulder 70/50

1 minute Rest

Extra Work:

4) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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