Week Three/ Day Seven

Announcements

Athletes are now required to RSVP for a class ahead of time. It is set with loose restrictions until we get everyone up to speed. We will give it two week, then it will tighten up with the time you have to RSVP, as well as cancel a class you RSVP’d for. We are doing this so we can put extra coaches in place if the class is too large. We will not putting a limit on how many athletes can be in a class. We want to make sure our classes are structured appropriately to the athlete trainer ratio. Thank you for your understanding and cooperation.

CrossFit Uncensored – 6 Week Challenge

Warm-up

W2: Partner Med Ball (No Measure)

200 M Medball Run

10 reps of:

MB Burpees

MB Sit-ups

MB Front Squats

Wallballs

200 M Medball Run

*Partner’s run together, but only one runs with the ball. Completes a burpee then throw the ball to your partner B. Partner B completes a burpee then throws back to partner A. Keep going till you complete each rep for each movement. Partners finish last run tgether, but partner that didn’t run with the ball the first time, runs with the ball.

Skill Work

MD7 (No Measure)

Wallwalks

Trainer Reference:

https://youtu.be/Aprh33Qfmys

Wallballs

Trainer Reference:

https://youtu.be/fpUD0mcFp_0

Pull-ups

Trainer Reference:

https://youtu.be/r45xLlH7r_M

KB Swings

Trainer Reference:

https://youtu.be/vdezTMulJ-k

W3D7: 15 Minute (AMRAP – Rounds and Reps)

2 Wallwalks/ Pike/Push-ups

10 Wallballs 14#

5 Pull-ups (bands okay/ jumping

10 Kettlebell Swings #27