CrossFit – Wed, Jul 10 Warm-Up Warm-Up 1 ROUND 10 PVC Pass Thrus 50 Single Unders 10 Barbell BTN Snatch Grip Strict Press 5 Push-Up to Pike Into… 1 ROUND 5 PVC Cuban Press 20/20 Single Leg Single Unders 10 PVC OHS 5 BB Snatch Deadlifts Into… 1 ROUND 1:00 Jump Rope Practice (Singles or
CrossFit – Tue, Jul 9 Warm-Up Warm-Up *GENERAL WARM-UP* EMOM x 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – 10 Step Ups + 6 Box Push-Ups into… *FINISHER/SHOULDER PREP* EVERY 3:00 x 3 SETS 12/12 Single Arm DB
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
