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
CrossFit – Fri, Jul 5 Warm-Up Warm-Up AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout –
CrossFit – Thu, Jul 4 Warm-Up Warm-Up EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 3 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat* *For the third round,
CrossFit – Wed, Jul 3 Warm-Up Warm-Up 1-2 ROUNDS 4 Jefferson Curls 6 Down Dog + Up Dog 8/8 Single Leg RDLS Into… 1-2 ROUNDS 200/150m Row 10 Alt. Deadbugs 10 Glute Bridge Ups 200/150m Row 10 Alt. Bird Dogs 5/5 Single Leg Glute Bridge Ups Workout – Performance FOR TIME (Time) 1500/1250m Row 50
CrossFit – Tue, Jul 2 Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Piked Toe Taps 10 PVC Pass Throughs 10 Air Squats Into… 2 ROUNDS 8 Up-Downs 10 PVC Scarecrow Snatches* 10 PVC BTN Push Press 8 WB Front Squats** *RND 2: Complete 10 PVC Muscle Snatch **RND 2: Complete 8 WB
