7.19.21 Workout of the Day

Beach Bum Sprint Triathlon Crew

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
Grit Squats, Week 5, Deload Week
5 supersets
3 Pausing Back squats
3 Front squats
-Rest 2 minutes between sets-

Conditioning, “Remain Calm”
AMRAP 10
4 rounds
30 squats
200 m run
-Remaining time max power snatches (115/85)-

Interval
Conditioning: In teams of two, with only one person working at a time, complete AMRAP in 30 minutes of:
30 KBS (53/35)
30/22 Calorie bike or ski
30 burpees
300m Run

-Partition reps evenly, run together-