7-31-2020

michael@crossf…
Friday, July 31, 2020 - 01:24

The weather is questionable for tomorrow, looks like rain is possible for the whole day.  We will make every attempt to hold all classes but if there is heavy rain, lightning or thunder it will not be safe to hold classes.  We will post here, on facebook and instagram as well as email and text with any updates.

CrossFit

WARM-UP
AMRAP x 5 MINUTES
20 Jumping Jacks
10 Scap Push-Ups
10 Slow Deadbugs
Into…
AMRAP x 5 MINUTES
20 Jumping Jacks
20 Reverse Lunges
10 Kang Squats

5 Rounds for time
100M Farmer Carry (53/35)(35/26)  KBs
30 KB Front Rack Reverse Lunges
10/10 KB Filly Press

Zoom

DAILY-5 WARM-UP
ON A 5:00 RUNNING CLOCK
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks


3 SETS FOR QUALITY REPS
1:00 - Alt. Sit-Thrus
1:00 - Alt. V-ups
-1:00 Rest b/t Sets-


WORKOUT
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 - DB Push Press
TABATA 2 - DB Reverse Lunges
TABATA 3 - Hollow Body Flutter
Kicks
-1:00 Rest b/t Tabatas-