CrossFit – Tue, Jul 30 Warm-Up Warm-Up 2 SETS 6 Kang Squats 6 Scap Pull-Ups 6 Strict Hanging Knee Raises 100m Run Into… 2 SETS 8 Banded Pull Aparts 16 Banded Bicep Curls 8 Banded Lat Pulldowns 100m Run Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Toes
CrossFit – Mon, Jul 29 Warm-Up Warm-Up 1 ROUND 10 Good Mornings 10 Air Squats 10 Jumping Air Squats 10 Piked Shoulder Taps 10 Push Ups into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches 8 Front Squat Strength – All Clean and Jerk (5×1*) *Goal is
CrossFit – Sun, Jul 28 SUNDAY FUNDAY (Time) FOR TIME: 3RFT 20 Air Squats 20 Burpees 20 Push Up
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
