Warm-up: Jog to Colquitt and back, 10 Push-ups, 10 Squats, 10 Sit-ups
Row: 1000m Row for time
August Goal Setting: Get into Groups of 4 or 5 and discuss CrossFit Goals….Strength, Weight loss, Healthier Lifestyle, Double Unders, Muscle Ups, Competition etc….Coaches discuss keeping logs and answer questions….
Use big Whiteboard and let clients write down name and monthly goal or goals an/or long term goals….
WOD: 21-15-9 of Back squat and Kettlebell Swings RX 225/155, 70/53
We have 13 Squat Racks, rotate Goal Groups and WOD Groups accordingly…16 minute Cap for WOD.
Cool Down: Tabata Sit-ups and Tabata Planks
7:00 p.m. CrossFit Endurance Class (Meet at ASCF, we will jog to Lamar HS)
Warm-up – 800 meter jog or run from AllSport CrossFit to Lamar High School
WOD: 5 Rounds
Run 400 Meters at Minute Zero, Perform 10 Air Squats sometime during Rest Time
Run 100 Meters at Minute Six, Perform 5 Burpees during Rest Time
Rest Until Minute 9