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Wednesday 6/27/2018

4th of July Crossfit schedule:

8:15 and 9:15am classes only.

Bladium will be open from 7am-4pm.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 KB swings

10 SDHP/kb

10 KB situps, extended arm

5+ strict dips

Workout warmup:

1500 m partner row, Tabata style.

Workout:

For time

1000/800m row buy in, then:

4 rounds

10 Bent over rows 75/55, RX+ 95/65

10 Weighted box step ups, 24/20  Single KB 24/16

100 m farmers carry 32/24, 20/16kg kb (please do not drop KB's)

Lift:

Cleans

On the 2 min for 7 rounds,  hang squat clean+ 2 from ground. Does not have to be touch and go. Start at 65% and get as heavy as you can. 

If you did this last Wednesday, add 5-10lbs if you can. 

Skill:

RMU's

3 min AMRAP

Rest 3 min

3 min AMRAP

Earlier Event: June 26
Tuesday 6/26/2018
Later Event: June 28
Thursday 6/28/2018