CrossFit – Sat, Jul 20
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 – 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
CrossFit – Wed, Jul 17 Warm-Up Warm-Up 2 ROUNDS 250/200m Row 10 Bootstrap Squats 10 Alt. Elbow Punches 5 BB Strict Press 5 Scap Pull-Ups Into… 2 ROUNDS 250/200m Row 10 Alt. Elbow Punches 5 Front Squats* 5 Push Press* 5 Kip Swings *Combine for 10 Thrusters in Round 2 Strength – All Back Squat
CrossFit – Tue, Jul 16 Warm-Up Warm-Up 25ft LINE DRILLS… Side Shuffle (down+back) Floor Scrapers (down) Quad Stretch with Calf Raise (back) Carioca (down+back) Samson Lunges (down) Straight Leg Kick (back) Butt Kickers (down) Forward Lean High Knees (back) Into… 200m Jog*Optional/Time Permitting Into… 2 ROUNDS 50 Single Unders* 5 DBL DB Deadlift 10 Alt
