7.7.21 Workout of the Day

, Independence Day 5K crew

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
Stamina Barbell Cycling
2 rounds
AMRAP:15s power snatch(75/55)
Rest :45s between rounds
2 rounds
AMRAP:30s power snatch(95/65)
Rest 1:00 between rounds
2 rounds
AMRAP :45s power snatch(115/85)
Rest 1:15 between rounds.

Conditioning, “Over the Edge”
5 RFT
15 C2B
12 OHS (95/65)
9 burpee box jumps (24/20)

Interval
Gymnastic skill work 12 minute EMOM (:30/:30)
Min 1: Handstand hold
Min 2: push-ups
Min 3: Jump rope

Conditioning
In teams of 2, 25 minute leapfrog AMRAP:
9/6 calorie ski/ bike or 100 m sprint
10 double DB hang cleans (50/35’s)
30 DUBS or 50 singles