4 Rounds for time of:
1:00 Bike/Row (together)
40 Sit-ups (your choice ABMAT or GHD)
40 Kettlebell Swings
*perform Sit-ups and KBS you go/I go style.
Cash out:
5 Sets for Max Strict Pull-ups
Results:
Aimee + Jason 16:20
Aimee 5x5
Jason 5x1 banded
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Coaching Noon and Masters at CrossFit KOP on Monday - Thursday
Class Schedule
Coaching Noon and Masters at CrossFit KOP on Monday - Thursday
CONTACT INFORMATION
Aimee Lyons
crossfitkop@gmail.com
973.885.8728
CrossFit Level 4 Trainer Seminar Staff L1/L2/CrossFit Kids/L4 Assessor Instagram @almotherofdragons
crossfitkop@gmail.com
973.885.8728
CrossFit Level 4 Trainer Seminar Staff L1/L2/CrossFit Kids/L4 Assessor Instagram @almotherofdragons
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The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). Posts associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by Aimee is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
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World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman
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