July 11, 2019 Josh Rogers

Falkel

RPM Scout rope event at the French Throwdown in Paris!

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A. Hero WOD Falkel

AMRAP in 25 min
8 HSPU
8 box jumps (30/24)
1 rope climb

B. DB bench press: 3 x 15; rest 2-3 min

 

 

CSPORT

A. 30-20-10
DB hang squat cleans
Push press
Cals

B. 30-20-10
GHD sit ups
DBDL
burpees

C. 30-20-10
KBS
Push ups
400m run each round

 

Quote of the Day

“Whatever you are, be a good one.” – Abraham Lincoln