7.16.21 Workout of the Day

Woody

Red Friday’s
Wear your RED & Remember Everyone Deployed.

July Challenge
Stretch 10 minutes a day. Everyday,

Kids CrossFit
Session 2 of CrossFIt Kids is in session. Ages 5-12, M-W-F for the month of July. Anyone interested please see Amber.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
Grunt Work: Grit Squats, Week 4B
3 supersets
“X” Back squats
“X” Front squats
-Rest 2 minutes between sets-

Conditioning, “Snack Bar”
3 RFT
400 m run
10 power cleans (155/105)
500/400 m row
10 push jerks

Interval
1. Team of 2 25 minute AMRAP
10 DB hang clean & Jerk (50/35)
8/6 calorie ski or bike
-Athlete completes full found-

2. Sprint Conditioning,
Team of 2 , 200 m sprint x 10
-I go, you go, 5 rounds each-

-Please review the Ski Erg tutorial on our members only FB for efficiency.-