CrossFit- July 24, 2021

SaturdayMetcon (6 Rounds for reps)Partner WOD 6 Rounds: 2min Max Cal Erg 2min Max Burpees 2min Max Double Unders *Each partner works for 1min each movement

CrossFit- July 23, 2021

FridayWarm-up3 Rounds 200m Jog 9 BB Hang Clean and Press 15 Air Squats Fitness & Performance – Squat Complex (Weight)3 Supersets: 5-5-5 Back Squats 5-5-5 Front Squats Rest 2:00 between sets.Metcon (Time)Fitness 3 Rounds: 400 Meter Run 10 Power Cleans (95/65)...

CrossFit- July 22, 2021

ThursdayMetconOPTIONAL ACTIVE RECOVERY: AMRAP 25 20 Abmat Sit-ups 200m Run 20 Russian KBS 250m RowMetcon (Time)Fitness & Performance For Time: 40-30-20 Abmat Sit-ups Russian Kettlebell Swings (53/35) Directly into… 30-20-10 Overhead Medicine Ball Sit-ups...

CrossFit- July 21, 2021

WednesdayWarm-upAMRAP 4: 5 Calorie Erg 7 Kip Swings 9 PVC OH Squats AMRAP 4: 5 Calorie Erg 7 BB Push Press 9 BB RDLFitness & Performance – Barbell Cycling (Weight)Every 4min x 3 Sets: 12 Hang Squat Snatches or 12 Hang Squat Cleans (NOT BOTH)Metcon (5 Rounds...

CrossFit- July 20, 2021

TuesdayWarm-up20ft Hurdles forward & backward 20ft Hurdles side to side 20ft Spiderman Lunges 3 Sets 5 Inchworm Pushups 30sec Jump Rope 12 Russian KBSFitness & Performance – Deadlifts (Weight)EMOM 3: 20 Double-Unders 5 Deadlifts Rest 1:00 EMOM 3: 20...

CrossFit- July 19, 2021

MondayWarm-up3 Rounds: 45sec Row 100ft Walking lunges 30sec Tuck Hold 10 Kip SwingsFitness & Performance – Squat Complex (Weight)3 Supersets: 8-6-4 Back Squats 5-5-5 Front Squats Rest 2:00 between setsMetcon (AMRAP – Rounds and Reps)Fitness AMRAP 20:...