CrossFit – Wed, Jul 2
4th of July Class Schedule
7/3 4:30pm last class of the day
7/4 7:30 & 8:30am – make a reservation

Warm-up

2 min Jump Rope

10 Alt scorpion

10 alt runers lunge

10 slant board squat

10 alt cossack

10 Scap Pull up

5 Pull ups – strict

5 kip swing

10 Hollow Rock

10 Superman

Skill Work

Bar Muscle Ups

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

2 Bar Muscle Ups

20 Double Unders

10 Pistols

SCALED

4 Pull Ups

40 Singles

20 Squats

BEGINNERS WOD (AMRAP – Rounds and Reps)

Skill – Pull ups

Metcon:

20 min Amrap

4 Pull Ups

40 Singles

20 Squats

Cooldown

kneeling lat

½ kneeling thoracic rotation

pigeon