Tumilson

Nick showing some good mobility down at the bottom of that squat.

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. back squat: 5 x 5 building from 65-85%; rest as needed

B. Hero workout “Tumilson”
8 rounds for time:
200m run
11 DB burpee deadlifts (60’s are Rx, but we’ve got a lot more 50’s, so it’s 50/35 today!)

CSPORT

A. AMRAP in 12 min
pull ups: 3, 6, 9, 12, 15…
KBS: 3, 6, 9, 12, 15….
100m run each round

B. AMRAP in 12 min
25 battle rope 2 arm waves
1 min plank
200m row

C. 4 sets:
15 russian twists w. battle rope per side
15 barbell curls
15 tri ext

D. 4 sets:
10 back ext.
15 jack knives

Quote of the Day

“It is fatal to enter a war without the will to win it.” – Douglas MacArthur