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
CrossFit – Mon, Jul 15 Warm-Up Warm-Up 1 ROUND 6 Cat Cow 6 Groiners + ½ Split 10 PVC Pass Throughs 10 Snatch Grip BTN Strict Press Into… 1 ROUND 6 Slow Arm haulers 6 Bootstrappers 10 PVC Cuban Press 10 Power Snatch Balance Into… 6 Snatch Deadlifts 6 Hang Muscle Snatch 10 V-Ups 10
CrossFit – Sun, Jul 14
CrossFit – Sat, Jul 13 Saturday Community WOD! (Time) For Time w/ a Partner 1000m Row 100 Dumbbell Front Rack Squats 100 Dumbbell Hang Power Cleans 100 Dumbbell Push Press 1000m Row RX 35/25 RX+ 50/35
CrossFit – Fri, Jul 12 Warm-Up Warm-Up AMRAP x 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 Cal Bike 8 Clean Deadlifts 4 High Hang Muscle Cleans 8 Back Rack Alt. Elbow Punches 4 Push Press
