Champlain Valley CrossFit – Sport: 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 + 75 Double-unders + 25 Pull-ups

Even – 2 minutes Ski/Bike/Row/Run + 25 Kettlebell Swings 53/35 + 15 Dumbbell Shoulder-to-Overhead 50/35

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.

3) Handstands: 10 minutes Practice

Work on any facet of a Handstand Hold, Walk, Push-up.

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

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