CrossFit – Tue, Jul 9
*GENERAL WARM-UP*
EMOM x 9 MINUTES
MIN 1 – 10 Jumping Jacks + 6 Alt Groiners
MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches
MIN 3 – 10 Step Ups + 6 Box Push-Ups
into…
*FINISHER/SHOULDER PREP*
EVERY 3:00 x 3 SETS
12/12 Single Arm DB Row
20-25 Supinated Band Pull-Aparts
*Today, let’s use the finisher as part of our prep workout / bullet-proofing the upper body!
-Rest w/ Time Remaining-
20 Air Squats
10 DB Farmers Alt. Step-Ups (50/35)|(24/20)
20 Hand Release Push-Ups
10 DB Farmers Alt. Step-Ups
20 Sit-Ups*
*GHD Optional.
(Score is Rounds + Reps)
KG DB: (22.5/15)
20 Air Squats
10 DB Farmers Alt. Step-Ups (35/20)|(20)
20 Push-Ups
10 DB Farmers Alt. Step-Ups
20 Sit-Ups
(Score is Rounds + Reps)
KG DB: (15/10)
12/12 Single Arm DB Row
20-25 Supinated Band Pull-Aparts
-Rest w/ Time Remaining-
(No Measure)
