Jun 30, 20201 min read

Wedneday, July 1st

As a friendly reminder classes will be limited to 10 athletes per class. You must register for class to attend.

CROSSFIT

STRENGTH:

On the 2:00 x 5 Rounds:

Round 1: 3 Weighted Ring Dips, 10 Deadlifts

Round 2: 3 Weighted Ring Dips, 8 Deadlifts

Round 3: 3 Weighted Ring Dips, 6 Deadlifts

Round 4: 3 Weighted Ring Dips, 4 Deadlifts

Round 5: 3 Weighted Ring Dips, 2 Deadlifts

-Perform body weight Ring Dips if needed.

-Perform with bands/box if needed.

-Build in weight as reps decrease for Deadlift.

WOD:

On the 4:00 x 5 Rounds:

5 Devil Presses 50's/35's

10 Over-and-Back Hops Over Dumbbells

15 Double Dumbbell Squats 50's/35's

10 Over-and-Back Hops Over Dumbbells

5 Devil Presses 50's/35's

*To help maintain intensity, these rounds should take 3 minutes or less - giving you at least 1 minute of rest.

Score: Slowest of 5 Rounds

4 Rounds:

1:00 - Skater Slides

1:00 - Toes to Bar/Knee Raises/Plank Hold

1:00 - Thrusters

1:00 - Calorie Row

2:00 - Rest

DO MORE. BE MORE. GIVE MORE. LIVE MORE.