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Thursday, July 23rd

CrossFit

STRENGTH: 3 Sets: 5 Inchworm Plank with Hold 10 Barbell Bent Over Rows 20 DB Suitcase Elevated Split Squats (10/leg)


WOD: 2 Rounds: 10 Ring Dips 10 Dumbbell Box Step Overs

3 Minute Row/Run/Bike

2 Rounds: 10 Ring Dips 10 Dumbbell Box Step Overs

3 Minute Row/Run/Bike

Height - 24’’20’’ Weight- Pick a weight that allows you to go unbroken for all 10 reps GOAL: Complete workout __________

SWEATFEST

4 Rounds 1:00 Burpees 1:00 Slam Balls 1:00 Plank (any style) 1:00 Calorie Row 1:00 Rest ————— DO MORE. BE MORE. GIVE MORE. LIVE MORE.


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