Tuesday July 11 2017
Lifting tonight…..Great pic from Mondays weight lifting
competition …..so much fun watching our crossfit family
creating new personal bests.
Warm up
400 m run
- 10 forward lunges and 10 backward lunges, keep joints in a 90 degree angle, rise up on toes when lunging forward.
- 10 dowel pass through
- wall sits keeping thumbs on the wall, move up and around
- 10 sp banded S L squats to box, watch knees don’t tough and you can see your belt line.
- 10 sp towel drag, back foot on towel and pull forward…make sure to engage glut when pulling
- 12- deadlift using 3 point dowel.
STRENGTH Deadlift – 5 × 5 alternate 200 m run METCON 5 Rounds 200m Run / 300m Row 9 Overhead Squats (95/65) 12 Burpees ADVANCED 5 Rounds 200m Run / 300m Row 9 Overhead Squats (135/95) 12 Burpees (over bar)