6.14.21 Workout of the Day

Beach Bum Sunday Training crew

June Challenge
Drink 100 oz of water a day.

Kids CrossFit
Session 1 of CrossFIt Kids has begun. Ages 5-12, M-W-F for the month of June. Please see Amber to sign up. Session 2 will start in July.

615 Interval class
We have re-added the 615 Interval class, Monday -Thursday.

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

Barbell
1. Front Squat
Alternating EMOM x10 (5 rounds)
Minute 1: 3 front squats
Minute 2: Max strict dips in :30 seconds

Percentages will be listed on whiteboard.

Conditioning, “Teardrop”
15 minute AMRAP
100 Dubs
75 air squats
400 m run

Interval
Conditioning: For time
50 Wall balls
1000 m run
50 Single DB front rack lunges
1000 m run
50 Single DB front rack lunges
1000 m run
50 Wall balls

-Pick a WB & DB # that you can move exceptionally without breaking form.-

Midline: 3 rounds for efficiency
40 shoulder taps
30 partner medicine ball tosses
200 light jog/1 minute machine