Class Schedule
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Monday – 6/13/16


A. Every 3 minutes, for 15 minutes (5 sets):

Strict Overhead Press x 4-6 reps (beginners perform 8-10 reps)

*Use heavy dumbbells or a barbell.

**Use the remainder of your three minutes to work on calf and/or hip flexor mobility.


B1. L-Seated Banded low Rows; 20 reps x 3 sets, rest 30sec

B2. Seated Russian twists holding MB; 20 alternating reps x 3 sets, rest 30sec


C. Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses

10 Burpees Over the Barbell

*Choose a load that will challenge you!