CrossFit – Mon, Jul 8 Warm-Up Warm-Up 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate weight for all
CrossFit – Sun, Jul 7 SUNDAY FUNDAY (Time) FOR TIME Run 1 mile perform 30 lunge steps at the top of every minute. *3-2-1- Go 30 Lunge steps into your mile run.
CrossFit – Sat, Jul 6 Saturday Community WOD (AMRAP – Reps) 4 x 4:00 EMOMs 4:00 400m Run Max Effort Kettlebell Swings -rest 1:00- 4:00 400m Run Max Effort Hand Release Push Ups -rest 1:00- 400m Run Max Effort Goblet Squats -rest 1:00- 400m Run Max Effort Burpees *RX 53/35 24/20 *Score is total reps
CrossFit – Fri, Jul 5 Warm-Up Warm-Up AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout –
CrossFit – Thu, Jul 4 Warm-Up Warm-Up EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 3 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat* *For the third round,
