Summer squats.
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 “Marston”
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees
B. 3 rounds:
15 reps SA DB row
1 min plank
CSPORT
A. 15,12,9,6, 3
Seated Arnold press
Jack knives
Box jumps
B. 15, 12, 9, 6, 3
Body rows- elevate feet to increase difficulty
Push ups
Back ext
C. 15, 12, 9 , 6, 3
Cals
Bul. split squat each leg
weighted sit ups
D. 15, 12, 9, 6, 3
Goblet squats
K2E
:30 side plank each side each round
Quote of the Day
“It’s not whether you get knocked down, it’s whether you get up. ” – Vince Lombardi
Class WOD
A: 219 reps at 315#’s
B: rows with 50’s