Thursday 4/20/17

Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email: Info@reebokcrossfitone.com

WARM-UP:

:20 Assault Bike
10 Squat Therapy
10 Sit-Ups
:30 Assault Bike
10 PVC OHS
10 Hollow Rocks
:40 Assault Bike
10 Barbell OHS
15 sec GHD Sit-Up Plank

WORKOUT:

Complete For Time
30 OHS (95/65)
25 GHD Sit-Ups
10/8 Cal Assault Bike
20 OHS (95/65)
25 GHD Sit-Ups
20/16 Cal Assault Bike
10 OHS (95/65)
25 GHD Sit-Ups
30/24 Cal Assault Bike

AFTER BASH:

Barbell smash the quad
+
Lax Ball Glute smash

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