July 18, 2019 Josh Rogers

Marston

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

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