TUE JULY 03, 2018 - CROSSFIT

ANNOUNCEMENT:
Class schedule for July 4th will be 7:00, 8:00, and 9:00 am classes!

REMINDER! Only 7:00, 8:00, and 9:00 am classes tomorrow the 4th!
Also, its Tank Top Tuesday!

Warm-up

3 Rounds:
200 Meter Run
10 KB Swings
10 Goblet Squats
10 Arch to Hollow

Strength

Front Squat (5-1, 5-1, 5-1)

5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
-Rest 2:30 between sets-

Metcon

Metcon (Time)

1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Cool Down/Mobility

1:00 Couch Stretch (each leg)
Foam Roll, 10 passes each: Quads, Low Back, Glutes, Hamstrings, and Calves.

 

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