Reminder
Sunday CrossFit class is now at 9am.
10am will hold an Open Gym hour, as well as a Summer Running Club workout!
CrossFit
Skill Work
Rope Climbs [Video]
Take 15 minutes to work on Rope Climb technique.
• Beginners: Work on footwork and climb attempts.
• Advanced: Multiple climbs and legless attempts.
Partner Workout
2 Rounds of 2 Minutes at a Station:
• Push Jerks
• Box Jump Overs
• Row or Airdyne
• Sled Push, Turf Lengths
• Rope Climbs or Battle Ropes
* 90 seconds of work; 30 seconds transition.
Running WOD
Warm-up
1 mile easy run
Footwork drills
2 x 50m strides
Uptempo Work
1 x 800m
2 x 400m
4 x 200m
1:1 Rest
Optional Cool Down
10 minutes easy
