Wednesday, July 11th


CrossFit

a) EMOM x 10

Min 1: 5 Floor Press

Min 2: 10 Chest Supported DB Rows  

b) 3 Rounds

AMRAP 5

50 Double-Unders

10 Hang Power Cleans (light)

3 Burpee Bar Muscle-ups (or Burpee Pull-ups)  

Rest 2 minutes, pick up where you left off.

 


BLDR45

a) Strict Press (5x3)

b) Banded Tricep Extension (3x10 each)

c) AMRAP 3

3-6-9-12…

DB Push Press

Cal. Row

Rest 1 minute

AMRAP 4

3-6-9-12…

Burpee Box Jumps  

Cal. Row

Rest 1 minute

AMRAP 5

3-6-9-12…

Wallballs

Cal. Row


BLDR30

EMOM x 20

Min 1: 10/7 Cal Bike

Min 2: 12 Burpees

Min 3: 15 Ring Rows

Min 4: 12 Alternating Weighted Reverse Lunges

Min 5: 15 Push-ups

Park Roberts