Holiday Schedule
Mon. July 3rd 8:30 & 9:30am CrossFit WODs ONLY
Tuesday July 4th 8:30 & 9:30am CrossFit WODs Only
Wednesday July 5th, Normal Schedule Resumes
Warm-up
9 Essential Movements of CF
*10 Reps of each movement
*10 Reps of each movement
Prep
X-Band Walks x 2:00
10 Small Steps forward, backward and laterally
10 Small Steps forward, backward and laterally
Strength
1) Clean and Jerk:
6 x 2, adding. Rest 90s.
2a) DB Rear Foot Elevated Split Squat:
3 x 6 ea. Rest 60s.
2b) Side Plank:
3 x 20s. Rest 60s.
6 x 2, adding. Rest 90s.
2a) DB Rear Foot Elevated Split Squat:
3 x 6 ea. Rest 60s.
2b) Side Plank:
3 x 20s. Rest 60s.
Training Intent
Clean and Jerk work up to a moderate set.
Clean and Jerk work up to a moderate set.
WOD
5 RFT:
30 Cal Row
15 Box Jumps (24, 20)
10 Front Squats (135, 95)
Rest 1:00
Rx: (115, 75)
L2: (95, 65)
L1: (75, 55)
20:00 Cap
30 Cal Row
15 Box Jumps (24, 20)
10 Front Squats (135, 95)
Rest 1:00
Rx: (115, 75)
L2: (95, 65)
L1: (75, 55)
20:00 Cap
Training Intent
Keep weights light and move through this at an 80% pace.
$ Out
5:00 of Static Stretching
5:00 Foam Rolling
5:00 Foam Rolling