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 &
CrossFit – Thu, Jul 18 Warm-Up Warm-Up 2 ROUNDS 12/10 Cal Bike 12 Alt. Deadbugs 6/6 KB/DB Suitcase Deadlift 12 Scap Push-Ups 12 Alt. Shoulder Taps Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – KB/DB Suitcase Hold* MIN 2 – Cal Bike (Workout Pace) MIN 3 – V-Ups/Tuck-Ups MIN 4
