07-12-2020

michael@crossf…
Saturday, July 11, 2020 - 22:25

Such a great Day seeing everyone who made class yesterday.  I hope to see some more of you tomorrow.  If you arent comfortable coming to the outside classes yet, please reach out to us.  We have a few options for you.  Hope to see you soon!

CrossFit Outside

Warmup
Run 400M
25' High Kicks
25' High Knees
25' Elbow to Instep
25' Butt Kickers
25' Lunge + Twist
25' Side Shuffle

3 ROUNDS
8 Strict Press
6 DB Bent Over Row

 

CrossFit Zoom

DAILY-5 WARM-UP
1 Min Cardio of Choice
into 4 Min AMRAP
8 Bent OVer Rows
8 Situps
8 DB Floor Press

3 Sets of :45 on / :15 Off
Bird Dogs

Rest 1 min then

3 Sets of :45 on / :15 Off
Supermans

3 Min Max Burpees 
Rest 1 min
AMRAP 15 Min
30 Single Unders
15 V Ups
15 Chair Dips
30 DB Toe Taps
Rest 1 min
3 Min Max Devil Press

4 Dive Bomber Pushups

Strength
3 X 5 Tempo Strict Press 2121

WOD
Broken AMRAP
3 X 4 Min on / 1 Off
10 Push Press
30 Russian KB Swings