CrossFit in South Jersey

Strength Today we are going to have some fun and do a 3 rep max distance broad jump. For this, as soon as your feet touch go right into the next jump. You will have 3-5 attempts for this. We will do some practice in the begining of class. Make sure you record it! Broad jump (Distance) 3-5 Sets x 3 Reps, Build to Max Distance; Rest as Needed Metcon Today we are going to do some max effort work. I want you to choose a weight on the slam ball that you can go all out and fast. The burpees should be the same way as well. I want you to record each rounds time. Try to stay the same or get better. :) Metcon (6 Rounds for reps) 6 Sets @ Max Effort:

20 Second Slam Ball, Light and Fast (30/20)

20 Second Burpees

20 Second Shuttle Sprint (30')

Rest 2 Minutes


Score is time it takes to complete each set. Extra Work Try to get this in today! Extra work is a great way to work on weaknesses as well stay injury free! A.1: Single Arm KB Front Rack Duck Walk (2x75ft, Rest 30 seconds) Reps = Feet A.2: Hip Extension (2x10, Rest 60 seconds) add load #workoutoftheday