Remember that today and all this week CrossFit 89 is hosting an “Intro to CrossFit” class during lunch. This class is for you and your friends if:
– You or your friends want to try CrossFit in a safe environment, from coaches with 6+ years of CrossFit coaching experience.
– You or your friends have tried CrossFit-style workouts before, but you’d like some help with technique.
– You want to join the largest and fastest growing fitness program in the history of the world.
For our regular CF89 folks, today we are going to get in touch with our Powerlifting roots.
1. Warm up/Mobility
2x sets of 40′ skips
Then 40′ of:
Deep lunge (elbow touches ground of same leg)
2. AMRAP in 12 minutes
5 bench press (155/105lbs)
5 bench press (165/115)
5 bench press (175/125)
Etc etc for 12 minutes
3. Every minute on the minute for 10 minutes
3 back squats at roughly the same weight for each set.
4. Cool down
Couch stretch 1 minute
Cheat stretch 1 minute
Foam roll: Quad, IT Band, calf, hamstring. 3 minutes each side.