Core Superset

3 Rounds:
15 GHD Hip Extensions Straight Into
15 Barbell Sit-ups

Barbell Sit-ups: https://www.youtube.com/watch?v=6gGFnXo_BQ0

Partner Friday – You Go, I Go

15 Minute AMRAP – 1 Partner Does an Entire Round While the Other Rests
1 Hang Power Snatch @80%
1 Squat Snatch
5 Burpee Box Jumps (24/20)
10 Wall Balls (20/14)

Rx+ Add 2 Ring Muscle-ups, 30/20lb ball

BRADSHAW

10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 225/155 lb.
• 12 Pull-ups
• 24 Double-unders

15 Minutes for Mashed Potatoes!

15 Minute on the clock:
800 Meter Row Buy-in

AMRAP With Remaining Time Of:
20 Ring Rows
20 Push Press (75/55)
100′ Bear Crawl

Rx+ 25′ Handstand Walk

Stretch & Roll Out

Let’s take some time at the end of class to stretch and roll out. 10-15 Minutes – try to hit everything.

Get some good sleep, hydrate, and eat well today. Tomorrow there’s a hero WOD coming!

At Home Challenge

Max Wall Squat

For fun & a gift card – Post a photo or video of your squat on Facebook & Instagram and tag @sessions6crossfit – The best photo gets a Whole Foods gift card!

At Home WOD

10 Minute AMRAP of:
5 Push-ups
10 Jumping Squats
15 Mountain Climbers (L+R=1)

Open For Evening Classes

We are open for 4:30 and 5:30 classes tonight. If you come in, drive safely!

Rope Climbs

15 Minutes of Rope Climb Practice

*If you have rope climbs, test max in 1 minute

Double Down

Double Tabata (16 rounds) rotating through:
Calorie Row
Ring Dips
Hang Power Cleans (75/55)
Jumping Squats

* Score is total reps between all 16 rounds
Rx+ (95/55)

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