CrossFit – Sat, Jul 27
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Warm-up

3 Min row/bike

Runners Lunge

10 Slant Board air squat

Hip opener Duck Walk

Inchworm

Lighter DBs:

2x

5 Squat Clean

5 Push Jerk

5 Deadlift

Accessory Work

Hip & Leg Accessory

3x

8 ATG Split

8 Cosack

8 Curtsey

8 Spanish Squat

8 DB butterfly stretch (DB on knees – lift and lower)

Metcon (AMRAP – Reps)

1 min on 1 min off – change after each

2xs thru 1,2,3,4,5,6,1,2,3,4,5,6

  1. Row- cal
  2. DB Squat Clean 30/20 (rx+50/35)
  3. Single Arm Russian KB Swing (switch as needed) 35/26 (rx+ 53/35)
  4. Assault Bike
  5. DB Push Jerk
  6. KB SDLHP

Cooldown

Couch

Pigeon

Pancake