7.6.21 Workout of the Day

Stella & Dulce, Independence Day 5K

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.

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
“After Ego”
Every 3 Minutes x 10 Rounds:
ODD: On the 0:00]: 500/450 Meter Row
EVEN: On the 3:00]:400 Meter Run

Midline
3 sets for efficiency
15 GHD hip extensions
20 Banded Good Mornings
25 GHD sit-ups
30 second front squat bottom hold

Interval
Conditioning, for time
30 minute team of 2:
800 m run
100 bumper ground to overhead (45/25)
75 burpee to bumper
50/40 calorie ski or bike
75 burpee to bumper
100 bumper ground to overhead (45/25)
800 m run

-Run together, partition reps evenly.

Midline
3 sets for efficiency
15 Glute bridges
20 Good morning
25 sit-ups