"Halve It For HEATHER"

*Note: This CrossFit Conditioning class is named after fellow CrossFit Camarillo coach, Heather Sanders.  This was her last Conditioning class before her knee surgery....well wishes, Heather!  Come back to us soon.

*EQUIPMENT: Rower

WARM-UP:

*Active Stretches 

-then:

*400m Run

-then: meet at white board to explain workout format AND to review/ demonstrate form for each movement

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SET #1:

*800m Row (must get it done sometime/ anytime during this set)(option: 1000m Run)

*70 x Squat Jump 

*60 x Lunge Jump (R and L = 1)

*50 x Handstand Shoulder Tap (R and L = 1)(sub: Decline Plank Shoulder Tap)

*40 x V-Up (sub: Single-Leg V-Up)

*30 x Burpee 

*20 x Deck Squat (Rx+: Pistol Deck Squat)

*10 x Wall Walk

-if/ when you finish, 2 min. REST, then halve the reps for Set #2-

SET #2:

*400m Row (must get it done sometime/ anytime during this set)(option: 600m Run)

*35 x Squat Jump 

*30 x Lunge Jump (R and L = 1)

*25 x Handstand Shoulder Tap (R and L = 1)(sub: Decline Plank Shoulder Tap)

*20 x V-Up (sub: Single-Leg V-Up)

*15 x Burpee

*10 x Deck Squat (Rx+: Pistol Deck Squat)

*5 x Wall Walk

-if/ when you finish, 2 min. REST, then halve the reps again for Set #3-

SET #3:

*200m Row (must get it done sometime/ anytime during this set)(option: 400m Run)

*18 x Squat Jump

*15 x Lunge Jump (R and L = 1)

*13 x Handstand Shoulder Tap (R and L = 1)(sub: Decline Plank Shoulder Tap)

*10 x V-Up (sub: Single-Leg V-Up)

*8 x Burpee

*5 x Deck Squat (Rx+: Pistol Deck Squat)

*3 x Wall Walk

(This took me 43:53 to complete)