CrossFit – Sun, Jul 13 General Prep 400m Run — 2 Sets: For Quality 9/7 Calorie Ski or Row 10 Banded Passthroughs 15 Banded Pull Aparts 10 Banded Presses 10 Barbell Romanian Deadlifts 5 Narrow Grip push-Ups — Go Over Bench Press and Speed Banded Presses, then get into working loads Bench Press (Every 3:00
CrossFit – Tue, Jul 29 General Prep 2 Sets: 1:00 Bike 10 Down Dog Toe Touches 10 Dual Dumbbell Deadlift 10 Dual Dumbbell Front Squats 5 No Jump Burpees Specific Barbell Prep 2 Sets: 3 Tall Muscle Cleans 3 Front Squats 3 Press in Split 3 Hang Power Clean 3 Hang Squat Cleans 3 Split
CrossFit – Mon, Jul 14 General Prep Mobility and Body Heat 2 mins cardio choice – 10/10 sec Hand to Hand Wrist Rotations :15/:15 sec Overhead Lat and Tricep Stretch :30 sec 90/90 Hip Switch Rotations – 2 Sets: 6 Tall Muscle Cleans 10/10 Behind the Neck Elbow Punch Throughs 8 Quarter Squat Reactive Jumps
CrossFit – Wed, Jul 30 Warm-Up: 3 Sets: For Quality 200m Run 15/12 Calorie Row 10 Air Squats 10/10 Bird Dog From Crawling 10/10 Dead-Bugs — Touch on Wall Ball Efficiency and tackle 8-10 reps for a good primer set before the workout “Inversely Correlated” (Time) For Time: 10 Wall Walks 200m Run 30/24 Calorie
CrossFit – Tue, Jul 15 General Prep 2 Sets: :45-:60 Bike 6 Inchworm to Hollow 10 Down Dog Alternating Toe Touches 6 Pike Push-Ups 10 Alternating V-Ups :10 Hollow Hold 1 Wall Walk + 10 sec Nose to Wall Handstand Hold Specific Prep and Barbell Primer 2 Sets 5 Behind the Neck Press in Split
