A. 3 sets:
-ttb x 3.3.3.3
-ring pull ups x 5-8
-marching plank x 10 per side
B. on alternating min for 20 min:
-bench press x 6
-box jumps x 6
-push ups x 12
-hip extension x 12
CrossFit Class Workout 7/9/14
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A. Ttb x 4.4.4.4
Ring pull ups x 5 @ 45#
Marching plank x 10/side
B. Bench x 6,6,5,4,3 @ 155#
Box jumps x 6 @ 30” + 2 45’s
Push ups x 12
Hip extensions x 12
Ttb 5.5.5.5
Pull-ups 5@25#
Plank 10 per side
Bench x6 @155#
Box x 6 @24″ 1 rd and 30″ for 4 rds
Push-ups 12
Hip extensions 12