171 CrossFit – Sat, Jul 1
We will only have 1 class at 9:00 a.m. on Tuesday July 4th. We want to wish everyone a very happy and safe 4th of July Holiday. Summer is here, and it is time to get jacked and get tan! Our 8-week Oly cycle is here, which means getting the PR board ready for members to celebrate their progress over the next two months!
Our COMPETE program also has some barbell cycling work queued up for July, and FLEX has some heavy hinging on the docket for massive back and gains for athletes that want it.
The temperatures are heating up, and so is the programing. Let's go!
Warm-Up
Warm-Up
<p>AMRAP x 7 MINUTES</p><p>7/5 Cal Bike</p><p>7 Good Mornings</p><p>14 Alt. Lunges</p><p>7 KB Deadlifts</p><p>14 Alt. Russian Twists</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 24 MINUTES</p><p>40/30 Cal Bike</p><p>20 Alt. V-Ups</p><p>20 Russian KB Swings (Athlete Choice)</p><p>20 KB Goblet Alt. Lunges</p><p> </p><p>*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!</p><p> </p><p>(Score is Rounds + Reps)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 24 MINUTES</p><p>30/25 Cal Bike</p><p>20 Alt. Tuck-Up</p><p>20 Russian KB Swings (Athlete Choice)</p><p>20 KB Goblet Alt. Lunges</p><p> </p><p>*Today is a great day to share this workout with friends or family. Adjust as needed and have fun!</p><p> </p><p>(Score is Rounds + Reps)</p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p>IN TEAMS OF TWO…</p><p> </p><p>AMRAP x 24 MINUTES*</p><p>60/50 Cal Bike</p><p>30 Synchro V-Ups or Tuck-Ups</p><p>60 Russian KB Swings (Athlete Choice)</p><p>30 Synchronized KB Goblet Alt. Lunges</p><p> </p><p>*P1 works while P2 rests. Split Cal Bike and Russian Swings needed.</p><p> </p><p>(Score is Rounds + Reps)</p>
Finisher
Metcon
<p>3 SETS</p><p>7 Bottom to Half KB Curls</p><p>7 Top to Half KB Curls</p><p>7 Full KB Curls</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
