Friday, July 27th


CrossFit

a) 3 Rounds (superset)

30 second Ring Support (top of Ring Dip)

30 second Ring Support (bottom of Ring Dip)

30 second Bar Hang

30 second Hanging Knee Tuck

Rest 90 seconds

b) AMRAP 18

25/20 Cal. Row

20 GHDSU (or Stick Sit-ups)

15 Burpees

 


BLDR45

a) 10-8-6-4-2

Bench Press

Ring Rows

Rest 90 seconds

b) EMOM x 15

Min 1: 50 seconds Max Cal. Bike

Min 2: 50 seconds Max BJO

Min 3: 50 seconds Max Push-ups


BLDR30

a) EMOM x 10

Min 1: 75 Double-Unders (or 100 SIngle-Unders)

Min 2: 12 Single Arm DB Hang Clean and Jerk (6 each)

b) 3 Rounds

100 Flutter Kicks

10 Tuck-ups

30 second Plank Hold

Rest as needed

Park Roberts