HOLIDAY WEEK SCHEDULE
July 3: Regular morning hours. Evening = 4:30pm class only.
July 4: Closed.
CrossFit
Conditioning
AMRAP in 20 Minutes:
• 3 Handstand Push-ups (4" Deficit for Rx+)
• 6 Pull-ups (C2B for Rx+)
• 9 Russian Kettlebell Swings (#55/35 Rx; #70/55 Rx+)
• Run 200 meters
Midline Work
5 Sets Not For Time:
• 10 GHD Sit-ups
• 10 Second Side Plank (Each side)
• 10 Side Plank Pulses (Each side)
• 10 Hollow Rocks
Bootcamp
4:00
Tabata Bear Crawl
3:00
Ladder: HRPU/V-up
2:00
Weighted Step-ups
4:00
Tabata Turf Width Running
3:00
Ladder: Squat/Dip
2:00
Box Jumps
4:00
Tabata Broad umps
3:00
Ladder: Bikes/Skaters
2:00
Single Leg Squats
*Ladder: increase each movment by 2 reps every round. Start with 2 reps of each.
