Tuesday

Announcements

ATTENTION:
1) DON”T FORGET… Today 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!
2) THIS WEEK IS FALL BREAK… MAKE SURE TO CHECK THE INSTAGRAM & FB POST REGARDING FALL BREAK HOURS
3) Signups for Got Your Six Throwdown are OPEN!! Check Facebook/Instagram for details on how to sign up. Get your team together and get ready to throwdown on the competition floor!!

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)

Then go into…

2-3 ROUNDS:

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 KB Goblet Squats (pause :01 at the bottom)

10 KB Good Mornings

Workout

Metcon (Weight)

EMOM x 24 MINUTES

MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)

MIN 2 – 12/10 Cal Bike

MIN 3 – 2-3 Rope Climbs

MIN 4 – :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold…

Hollow Hold

Superman Hold

Plank Hold

L-Sit

Wall-Sit

Tuck Hold

Bar Hang

Ring Support Hold

Bottom Dip Hold

KB Front Rack Hold
Log your weight for the Front Squat.