Sunday's S3 Conditioning Class (11am) - FREE!!!

All S3 Conditioning class at CROSSFIT S3 are FREE during the month of March!  All are welcome (members and non-members of CROSSFIT S3, alike).

Partner “AMROIRAP:” As Many Round Of Increasing Reps As Possible

WARM-UP w/ Partner:

*alt. partner count-up 1 to 8 by 1s: Air Squat (Rest = Hold Bottom of Squat)

*alt. partner count-up 1 to 8 by 1s: Push-Up (Rest = Hold Plank)

4 MIN. PARTNER COUNT-UP:

-take turns counting up reps by 1s from 1; as high as you can get in 4 min.

*Man Maker 

ROW COUNT-UP:

P1: 100m Row, then P2: Wall Ball until P1 finishes, switch!

P1: 150m Row, then P2: Wall Ball until P1 finishes, switch!

P1: 200m Row, then P2: Wall Ball until P1 finishes, switch!

4 MIN. PARTNER COUNT-UP:

-take turns counting up reps by 1s from 1; as high as you can get in 4 min.

*Jumping DB Thruster

SHUTTLE RUN COUNT-UP (4 min. time limit):

P1: Run 1x Fwd. 10m there/ Bkwd. 10m back, then P2 does same when P1 done

P1: Run 2x Fwd. 10m there/ Bkwd. 10m back, then P2 does same

...increase by 1 rep until 4 min. time limit

4 MIN. PARTNER COUNT-UP:

-take turns counting up reps by 1s from 1; as high as you can get in 4 min.

*Box Jump (challenge: rest = Plank Hold + Windmill)

ROW COUNT-UP:

P1: 100m Row, then P2: MB Burpee Wall Ball until P1 finishes, switch!

P1: 150m Row, then P2: MB Burpee Wall Ball until P1 finishes, switch!

P1: 200m Row, then P2: MB Burpee Wall Ball until P1 finishes, switch!

4 MIN. PARTNER TRADE-OFF (always 5 reps!):

-take turns counting up reps by 1s from 1; as high as you can get in 4 min.

*Slam Ball (go heavier than usual (ex. I usually use 20 lb. ball; I went with a 30 lb. ball this time)

FINISHER: RUN COUNT-UP: 

P1: 100m Run, then P2: 100m Run when P1 returns; REST = Hold Plank

P1: 200m Run, then P2: 200m Run when P1 returns; REST = Hold Plank

P1: 300m Run, then P2: 300m Run when P1 returns; REST = Hold Plank

P1: 400m Run, then P2: 400m Run when P1 returns; REST = Hold Plank