7.9.21 Workout of the Day

530 Crew 🇺🇸

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

July Challenge
Stretch 10 minutes a day. Everyday, we will post stretches from ROMWOD in class.. We will mix & match midline & mobility throughout the week.

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 3B
3 supersets
“X” Back squats
“X” Front squats
-Rest 2 minutes between sets-

Conditioning, “The Spins”
30/24 calorie bike or ski
100 DUBS
30 HSPU
100 DUBS
30/24 calorie bike or ski

-On the minute (starting at the 0:00) complete 6 DB alternating power snatches (50/35)-

Interval
Conditioning: In a 30 minute window, in teams of 2 complete: 5K row
Remaining time AMRAP of
Max team KBS (53/35) & lunges

The row: One rower/team, one works, one rests.
KBS & lunges: Both partner may work at the same time & may switch back and forth w/movements. Score=total team reps.