6.22.21 Workout of the Day
615 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. 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
Conditioning, “John Deere” For Time
21-15-9
Calorie Row
Calorie Ski or Bike
200 m double KB Farmer’s Carry (53/35’s)
21-15-9
Calorie Row
Calorie Ski or Bike
200 m double KB Farmer’s Carry (53/35’s)
21-15-9
Calorie Row
Calorie Ski or Bike
-Run sub will be listed on whiteboard-
Midline
2-3 sets for efficiency
20 weighted glute bridges (med ball)
20 weighted abmat sit-ups
20 abmat sit-ups
Interval
Conditioning, 35 minute Partner AMRAP
30 Burpee Box Jump (24/20)
40 Air Squat
500 m run or 500/400 row
Partition reps evenly, run together.
Midline
3 sets for efficiency
15 GHD reverse hyperextensions
20 alternating toe touches
-1 minute plank after every set-
