CrossFit – Tue, Jul 23 Warm-Up Warm-Up 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase RPM for the first
CrossFit – Mon, Jul 22 Warm-Up Warm-Up MOBILITY ROUND 5 Inchworm + Push Up 5 Bootstrapper Squats 10 Bird Dog 10 Piked Toe Taps 10 Air Squats Into… 1 ROUND 7 RDL 7 High Pulls 7 Muscle Cleans Into… 7 Strict Press :20 Plank Hold Into… 1 ROUND 5 Clean Deadlift 5 Hang Power Clean
CrossFit – Sun, Jul 21
CrossFit – Sat, Jul 20 Saturday Community WOD! (Time) 4 Rounds for Time: 400m Run 21 Wall Ball Shots 15 Kettlebell Swings 9 Burpees RX 20/14; 53/35
CrossFit – Fri, Jul 19 Warm-Up Warm-Up 1-2 ROUNDS (EASY FLOW) 10 Forward Arm Circles 10 Backwards Arm Circles 5/5 Moose Antlers 10 Alt. Groiners w/hip circles 10 Alt. Step-Overs 10 Kang Squats Into… AMRAP x 4 MINUTES 4 Low Landing Box Jumps 4 Empty BB Clean Deadlifts 4 Empty BB Strict Press Up &
