Monday, July 28

Main – CrossFit

Dynamic Effort Day … Move Fast!

WARM-UP

(20:00)
Kb 100 moves
~ Include Halos & Windmills

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

INTRO: New Mobility
~ “Reverse Sleeper Stretch”

SKILL

(11:00)
5 min: Squat Clean Warm/Work Up, 60%

6 min: Squat Clean
~ 6 sets x 4 reps, @60%, OTM

WOD

(23:00)
5 min: WOD Review

Metcon (AMRAP – Reps)

WOD
2 Evolutions (6 rounds)
w/MedBall @20/14#

0:30 Get-up/Burpee
1:00 Jump Rope
0:30 Get-up Burpee
1:00 REST

0:30 1 Arm Push-up & Over
1:00 Jump Rope
0:30 1 Arm Push-up & Over
1:00 REST

0:30 Sit-up & Strike
1:00 Jump Rope
0:30 Sit-up & Strike

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