Main – CrossFit



Shoulder Press (7 – 7 – 5 – 5 – 3 – 3)

This is dynamic week, which means, remembers those bands and kettlebells? Same thing for the shoulder press. Add bands and weights for a dynamic effect. Try to go as heavy as possible as the reps get lower.


Metcon (AMRAP – Rounds)

Memory Match Card Game

Split the class into 2, 3, or 4 groups. Each group gets 12 cards. There must be 6 matching pairs of cards in the 12, with no duplicate pairs.

The game goes like this. The 12 cards must be shuffled and placed face down on the floor. NO CHEATING. The group is trying to pair matching cards together, just like a game of Memory. NO CHEATING. However, they only get one collective guess as a group per turn. NO CHEATING. For them to earn one turn, they must complete 1 round of:

6 Thrusters 65# / 95#

6 V-ups

2 Shuttle Runs

Once they finish their turn, NO CHEATING, and use their guess, NO CHEATING, whether it is right or wrong, NO CHEATING, they must do another round before they get another guess.

This game ends when the first group to match all of their cards wins or after 20 minutes.

Winner is the team with the most card matches by the end of the match. Score is the number of rounds the team completed by the end of the game.


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