Monday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– push press
– front squat
– scap retraction
– double under practice

FITNESS-
A.1 Thruster x 3 TnG reps x 4 sets (off a rack), rest 60 seconds
A.2 pull up variation x 10 x 4 sets, rest 60 seconds
+
3 rounds for time
15 goblet squats
15 kb goblet squats
10 ring rows

PERFORMANCE-
A.1 Thruster x 3 TnG reps x 4 sets (off a rack), rest 60 seconds
A.2 CTB pull ups x 10 x 4 sets, rest 60 seconds
+
3 rounds for time
400m run
21 BS @135/95# *from the floor

SAVIN ROCK CROSSFIT SCHEDULE-
Monday: 6AM, 9:30am*, noon*, 4:30pm, 5:30pm, 6:30pm
Tuesday:6AM,3:30pm, 4:30pm, 5:30pm, 6:30pm
Wednesday:6AM, 9:30am*, noon* 4:30pm, 5:30pm, 6:30pm
Thursday: 6AM,3:30pm, 4:30pm, 5:30pm, 6:30pm
Friday: 6AM, 9:30am*, noon*, 3:30pm, 4:30pm, 5:30pm, 6:30pm
Saturday: 9am,10am
Sunday: 10a

*new additions




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