Group Class Strength

Accessories

EMOM for 9 minutes:
10 Single Leg Deadlifts w/Row R
10 Single Leg Deadlifts w/Row L
50 Second Contralateral Plank (25 each side)

Every 2 minutes for 12 minutes:
Build to a 1RM Front Squat

(3-3-2-2-1-1)

CrossFit

15 minute AMRAP:
3 Rounds:
25/20 Cal Row
15 Box Jump Overs
5 Wall Walks

into
3 Rounds:
25/20 Cal Row
15 Box Jump Overs
10 Wall Facing HSPU

Notes:

L1: Inchworm with the push-up, Push-Ups or seated Press

L2: climb as high as possible, up to two abmats or perform regular scale SHSPU

Group Class+ Strength

Every 90 seconds for 21 sets (7 sets)
20/15 Cal Row
25/20 Cal Bike Erg
6/4 Muscle Ups

Advanced 7/5

Group Class+ Accessories

4 Sets
60 Second Weighted Wall Sit
5 Seated good mornings
10 Hip Back Extensions
60 Seconds Marching Plank