CrossFit – Sat, Jul 27 Saturday Community WOD! (AMRAP – Rounds and Reps) 22:00 AMRAP w/ a Partner Partner A: Row Partner B: 21-15-9 Wall Ball Shots Kettlebell Swings Burpees *Partner A will row until Partner B completes 21-15-9. Once Partner B completes 21-15-9 they will swap with partner A. *Score is total rounds and
CrossFit – Fri, Jul 26 Warm-Up Warm-Up 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 PVC Pass Through 5 PVC Overhead Squat 5 PVC Snatch Balance *2nd Round perform the OHS and Snatch Balance with a barbell. Strength – All Snatch (5×2*) *Goal is
CrossFit – Thu, Jul 25 Warm-Up Warm-Up 1 ROUND 400m Run 10 Child’s Pose Single Arm Lifts 10 Dead Bugs 10 Lateral Lunges Into… 1 ROUND 300m Run 10 Scap Pull-Ups 10 Strict Sit-Ups 10 Alt. Lunges Into… 1 ROUND 200m Run 10 Ring Row 10 Plate Sit-Ups* 10 Plate Gun Hold Alt. Lunges *Holding
CrossFit – Wed, Jul 24 Warm-Up Warm-Up 2 SETS 6 Medicine Ball Kang Squat 6 Alt. Step-Ups 6 Barbell Strict Press :45 Row Into… EMOM x 5 MINUTES (:30 ON / :30 OFF) MIN 1 – Wall Ball Shots MIN 2 – Barbell Deadlifts MIN 3 – Box Jumps MIN 4 – Barbell Push Press
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
