front squat
Bill is back!
6:30 class did:
warm up
Row 2000m
150 jump ropes
25 box jumps
7:30 class did:
warm up
5-5-5-5-5 front squats
3 max box jumps and 20 kettlebell swings after each set of squats
Here’s the white board for the workout, and no, Scott’s handwriting hasn’t turned girlie, Nichole led the class! Bonus: Aaron box jumping pretty high
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CrossFit Portland Parkour Clinic with Rafe Kelley
Parkour is the art of overcoming obstacles as swiftly and efficiently as possible using only your body. The fundamentals include running, jumping, and climbing. We build on these fundamentals to improve our ability to pass over, under, around and through obstacles with more complex movements.
Rafe Kelley is a founding member of Washington’s Parkour community, and a respected member of the national and international Parkour community.
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Great workout and everyone put in max effort!
After class I did
3 rounds
500 m row
15 OHS w/45# bar
8 Elevated pull ups (not sure what you call them)
12:46
Thanks Nathan for the suggestion w/the pull ups using the rack, my arms were instantly tired! Great substitute for rope climbs.