Champlain Valley CrossFit – Fitness: Wednesday, April 11th, 2018

*We are changing our client management software HERE


1) Every 5:00 x 8 sets:

Odd – 2 minutes Ski/Bike/Row/Run + 100 Heavy Rope Single-unders + 25 Ring Rows

Even – 2 minutes Ski/Bike/Row/Run + 25 Kettlebell Swings 35/26 + 15 Dumbbell Shoulder-to-Overhead 25/15

Scale as output efforts as needed so that these intervals are taking you no longer than 4 minutes. Goal for your aerobic/machine work is the same output for every set.

Extra Work:

2) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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

Leave a Reply

Your email address will not be published. Required fields are marked *