Get tickets for the Amp Sox Game Outing, July 27!
Info here.
CrossFit
Strength
Complete 4 Supersets Of:
• Seated DB Arnold Press x 5 [Video]
• Chin Ups x 5-8 [Video]
• Crossover Symmetry Snow Angels x 10 [Video]
• Couch Stretch x 60 seconds per side [Video]
Conditioning
AMRAP in 15 Minutes:
• 21 Dumbbell Push Press (HSPU for Rx+)
• 9 Toes to Bar
• 21 Russian Kettlebell Swings (#70/55 for Rx+)
• 9 Ski Erg Calories
Bootcamp
A)
AMRAP for 12 minutes:
16 Cal Row
12 Cal Bike
10 Cal Ski
200m Run
Rest 1 minute between rounds.
3 Burpees before each movement
B)
Core work for 12 minutes (3 cycles):
Side Reach Jacks
Tuck Jump Side Rotation
Walk Out to Wide Mountain Climbers
Double Knee to elbow side crunches
C)
4 Rounds Of:
6 Reverse Press Thruster
8 Ring Rows or Pull Ups
6 Ski Erg Cals
8 Box Jumps
** after the 4 round, Run 400m.
If completed under 10 minutes, run additional 400m.
