Tuesday

Announcements

ATTENTION:
1) THIS FRIDAY… 11-October we will combine both morning classes and we will ONLY have 0930 class! We hope to see you there!
2) NEXT WEEK IS FALL BREAK… MAKE SURE TO CHECK THE INSTAGRAM & FB POST REGARDING FALL BREAK HOURS
3) DON”T FORGET… This Saturday we will kick off the 2020 CF OPEN! MAKE PLANS to spend your next FIVE SATURDAY’S with us achieving great things and cheering on your favorite FITFAM to do the same!

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up

Warm-up (No Measure)

3-4 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges

10 DB Bent Over Rows

10 DB Death March

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.