CrossFit – Sun, Jul 20 General Prep 3 Sets: For Quality 1:00 Cardio Choice 10 Alternating Box Step-Ups 5/5 Pistol Box Step-Downs :10-:15 sec Single Arm Active Hang / Side 5/5 Single Arm Ring Rows w/5 sec hold on final rep at chest Specific Prep 6 Box Jumps 3 Jumping Pull-Ups with Controlled Lower 6
CrossFit – Sat, Jul 19 General Prep 3 Sets: For Quality 10/8 Calorie Row 8/8 Single Arm Upright Row 8/8 Single Arm Strict Press 5 Inchworm Push-Ups 5 No Jump Burpees Specific Prep / Primer 2 Sets: Building Intensity 1 Partial Wall Walk + 1 Wall Walk 5 Dual Dumbbell Push Press 7/5 Calorie Row
CrossFit – Fri, Jul 18 Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10/10 Arm Circles Forward & Backward 10 Air Squats :15 Dead Hang + :15 Active Hang :30 Wrist & Forearm Stretch (on floor) Augie & Bear (Time) For Time (with a Partner): Buy-In: 144 Box Step-Ups (24/20 in)
CrossFit – Thu, Jul 17 Mobility and Bodyheat 2:00 Cardio Choice :30/:30 Active Scorpion Stretch :30 Child’s Pose :30/:30 Active Pigeon Stretch General Prep 2 Sets: For Quality 10 Kettlebell Deadlift 10 Scapular Push-Ups 20 Alternating Plank Shoulder Taps 10/10 Single Leg Glute Bridge :20/:20 Single Leg Glute Bridge Hold Specific Prep 2 Sets: 3-5
CrossFit – Wed, Jul 16 Warm-Up: 2 Sets: For Quality 200m Run 10 Deep Lunge Mountain Climbers 250/200m Row 8/8 Pendulum Lunges :30 Wall Sit — Then 3 Burpees to Target 6 Dual Dumbbell Front Rack Walking Lunges @ Working Loads. “Run, Forrest, Run” (Time) 3 Rounds for Time 800m Run 25 Burpees to Target*
