Thursday, July 5th


CrossFit

a) Accumulate 3 minutes in a Bar Hang

b) EMOM x 30 (45 second stations)

Min 1: Bike

Min 2: Slamballs

Min 3: Stick Sit-ups

Min 4: Air Squats  

Min 5: Plank

 


BLDR45

a) 3 Rounds (superset)

10 Front Squats

10 SA Crossbody RDL

30 second Seated L-Sit

Rest 60

b) AMRAP 12

200m Run

50 Double-Unders (or 75 Single-Unders)

10 SA DB Clean and Jerk (5 each)


BLDR30

400m Run

Immediately into…

5 Rounds

12 Push-ups

16 Ring Rows

20 DB Snatches

400m Run

Park Roberts