HOLIDAY WEEK SCHEDULE
July 3: Regular morning hours. Evening = 4:30pm CrossFit and 5:30pm Bootcamp classes only.
July 4: Closed.
CrossFit
Strength
Push Jerk [Video]
Split Jerk [Video]
Take 15-20 minutes to complete 6-8 sets of 1 Push Jerk + 2 Split Jerks.
Only challenge the weight if your footwork is correct.
Otherwise keep the weight light and work on technique.
Conditioning
4 Cycles Of:
Every 3 minutes complete the following:
30 Double Unders
12 Dumbbell Push Press (#35/25 Rx; 8 HSPU Rx+)
8 Pull-ups (4 Bar Muscle-ups for Rx+)
12/10 Airdyne Calories
* Start from the top every 3 minutes. Rest if you finish early.
Bootcamp
A) Amrap for 22 minutes
40 Wallball Shots
300m Row
40 RKBS
300m Ski
20 Hay Makers
300m Row
20 Skaters
( 2-3 minute Rest )
B) Within 12 minutes complete 3 rounds of
35 Single Unders
10 DB Bench Press
35 Single Unders
10 Bench Dips
35 Single Unders
10 DB Single Arm Bent Over Rows
* If completed under 12 minutes, Bike for Max Cals
C)
Optional - 600m Row for time
