HOLIDAY WEEK SCHEDULE
July 3: Regular morning hours. Evening = 4:30pm CrossFit and 5:30pm Bootcamp classes only.
July 4: Closed.
CrossFit
Strength
Front Squat [Video]
Complete 4 Sets of 4 Front Squats.
First: Take 5 minutes to establish an extremely heavy 15-second Standing Front Rack hold.
Then: Build as you go and end with a heavy set of 4reps.
Conditioning
For Time:
10 Power Snatch (#115/80 Rx; #145/105 Rx+)
30/25 Calorie Row
10 Power Snatch
25/20 Calorie Row
10 Power Snatch
20/15 Calorie Row
Bootcamp
A)
Amrap for 15 minutes
Sled Push the Length of the Turf
Bear Crawl the Length of the Turf
25 Cal Row
25 Cal Ski Erg
25 Cal Bike
** At Zero and then Every 3 minutes 5 Burpee Tuck Jumps
B )
3 cycles of
40 seconds On / 20 seconds Off
Mountain Climbers + Toe Reach
Plank Walk Ups
Shuttle Runs
Jumping Jacks
Sprawl Jacks
C) 150 Partner MedBall Sit-ups
