Get tickets for the Amp Sox Game Outing, July 27!
Info here.
CrossFit
Strength
Filly Press [Video]
Crossover Symmetry - 90/90 [Video]
Bent Over Row [Video]
Back Extension [Video]
Complete 5 Supersets Of:
• Standing Filly Press x 5 per arm
• DB Bent Over Row (Bench) x 5 per arm
• Crossover Symmetry - 90/90 (Purple Band) x 10
• Back Extension x 10
Conditioning
AMRAP in 12 Minutes:
• 6 Deadlifts (#225/155 Rx; 3 reps #315/205 Rx+)
• Run 200 meters
• 12 Pull-ups (6 Ring Muscle-ups for Rx+)
Bootcamp
A & B )
Sled Push, 30 seconds On / 30 seconds Off for 5 minutes
- Rest 2 minutes -
Amrap for 15 minutes
100 Single Unders
800m Run
60 Knee Tuck V Ups
400m Ski EEG
20 Burpee to DB hammer curl + Press
C )
3 cycles of
35 seconds On / 25 seconds Off
Skaters
Static Lunge + DB Right Lateral Raise
Static Lunge + DB Left Lateral Raise
Alternating Renegade Rows + Push Up
