info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Monday 6/22/20: On the Rig

Before Coming to Class

ZOOM Classes Resume!

We will be streaming LIVE at noon and 4:30pm Monday-Friday beginning Monday 6/22

Meeting ID will always be the same: 504-063-0477 Link HERE

Important to Know For Monday….

We will be using the Rig for the first time and will be dividing our class into  3 stations in order to do so.

  • You will enter the building, grab a bar, and head directly to your start stations (coach will assign)
  • Group 1: 10 minutes to work to a heavy set of 3 Front Squats
    • on the rig
  • Group 2: Front Rack Walking Lunges (2 min on, 2 min off for 3 rounds)
    • In the MIDDLE of the parking lot – spread far apart
  • Group 3: 10 min AMRAP
    • Near, but NOT ON, the outdoor mats

EACH STATION WILL BE 10 MINUTES OF WORKING TIME, 4 MINUTES TO TRANSITION TO THE NEXT STATION.

YOU WILL CARRY YOUR BARBELL FROM EACH STATION WITH YOU, and transition wearing a mask. 

The Warm-Up

The Strength & WOD

The Finisher

Banded Monster Walks 20 (band at ankles)

Banded Glute Bridges 20 (band above knees)

x 4 Rounds

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