Coast Range CrossFit

AMRAP 12 MIN
10 UB Wall balls (30# @ 11′ /20# @ 10′)
100 M Sprint
10 Burpees to target 1” above reach

Class Cash out
3 sets not for time but quality
10-12 Single Leg DB RDL each leg
10-12 Single Arm bent over rows each arm

ENDURANCE CLASS
Assault Bike 50/35 Calories (Should take no longer than 4 minutes)
10 Rounds
Twenty push-ups
Twenty Sit-ups
Row 1000 meters (Again, shooting for the 4-minute mark)
10 Rounds
25 Box step up (24”/20″) with dumbbells (pick a lightweight that you can move fast with)
40 Double unders

CLASS WORKOUT
*Wall ball weight is heavier than normal, but you must be able to hit the 11′ foot mark for guys and 10′ mark for the ladies.
The height is more important than the weight.
The target for the burpee can be a pull-up bar, just outside your reach. Must touch with both hands.

*For the class cash out, this is done AFTER everyone takes a lap TOGETHER. Pick a weight you can do all 10-12 reps unbroken and with good form. The purpose of this is to make sure we are pushing and pulling evenly in all directions for the health of the shoulder and also to get more hinging motor paterns in to match our squat patters.

ENDURANCE CLASS
*The assault Bike and Row are buy in’s for the 10 round workouts.