Week Four/ Day Ten

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

W12: 2 rounds med-ball partner toss (No Measure)

5 Overhand

5 Underhand

5 Left side

5 Right Side

5 Front Squat

*should be a good distance between you and your partner.

Skill Work

MD10: Skill Work (No Measure)

Shoulder Press

Trainer Reference:

https://youtu.be/xe19t2_6yis

Push Press

Trainer Reference:

https://youtu.be/X6-DMh-t4nQ

Thruster

Trainer Reference:

https://youtu.be/aea5BGj9a8Y

WOD

W4D10: 3 Rounds (Time)

8 Thrusters

8 KB Sumo Deadlift High Pull

Run 400