27 Jul 2018 Friday Sticky Post By Josh Rogers Posted in Uncategorized With 1 Comment Permalink July 27, 2018 Josh Rogers Flex Off Friday Sticky Post By Josh Rogers On July 27, 2018 With 1 Comment July 28th – Hip Clinic with Dr. Vanessa Nordin 9:30-11am *Modified 9:30 class due to clinic August 11th – Work out & Cook out – RPM/ Vasona Park 10:30- CROSSFIT S&P Cycle: squat –pull – press–pull– OFF Wilmot 6 rft 50 squats 25 ring dips **beware the volume on 150 ring dips, scale the reps if needed. Skill Work Or accessory work with remaining time. Handstands, Muscle Ups, Kipping, Double Unders, ect.. CSPORT A. 500m Row x 3 B. 1,000m Bike x 3 C. 20 cal airbike x 3 *complete A, B, & C in any order, with 3 min between each sprint, during which time you can work on completing the following: 30 Heavy Goblet Squats 75 AbMat Sit Ups 2 min Plank 50 Push Ups 25 ab wheels 30 box jumps 30 pullups
27:54