Thursday 7.4.19

Happy Independence Day!!

We are running our holiday class schedule today and Friday:
9 AM & 10 AM CrossFit Class
11 AM - 1 PM Open Gym

A) 10-9-8-7-6-5-4-3-2-1

Strict Pull Up

1-2-3-4-5-6-7-8-9-10

Deadlift (225#/155#)

B) Have 3 Different Types of Veggies Today

Above & Beyond

Cool Down

Accumulate 3 Minutes in a Saddle Pose

Strength

A) Side Plank

Accumulate 2 Minutes on Each Side

B) 3 X 20

Ring Row
Dumbbell Side Raise
Dumbbell Front Raise

Endurance

ROW

500M
1000M
1500M
2000M
*Row 90 seconds easy & 15 seconds hard until you reach each meter goal.
**Rest 30 seconds between sets.

Gymnastics

For Time

30 Strict Handstand Push Ups

Chelsea JungComment