Monday, July 2nd


CrossFit

a) 3 Rounds (superset)

10 Tempo Push-ups (30X1)

20 Alternating Reverse Lunges (10 each)

30 second Single Arm Plank (each)

Rest 30-60 seconds

b) AMRAP 20

200m Run

16 Alternating DB Snatch (heavy)

40m Single DB Carry (must use both hands)

15 GHDSU

 


BLDR45

a) 3 Rounds

10 Incline DB Bench

10 Bentover Rows

30 second One Arm Plank (each)

Rest 60 seconds

b) 21-18-15-12-9-6-3 (TCO 15)

Slamballs

Wallballs

Tuck-ups


BLDR30

AMRAP 15

50 Single-Unders

15 V-Ups

18 SA DB Push Press (9 each)

3 Burpee Pull-ups

Park Roberts