4th of July Crossfit schedule:
8:15 and 9:15am classes only.
Bladium will be open from 7am-4pm.
We will have a special 4th of July partner/team wod.
Warmup:
500 m roe or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
Two rounds of:
150 m row
150 m run
Sled push
Workout warmup:
10 min EMOM of:
Power snatch, working up in weight
25 DU's
Workout:
Annie:
50-40-30-10
DU's
Sit-up's, palms on ground
Rest exactly 3 min then:
Isabel
30 Snatches, can be power. 95/65, RX+ 115/75, Hero 135/95
Endurance
Annie
50-40-30-10
DU's
Setup's, palms on ground
Then go immediately into:
2 rounds of Kelly
400 m run
30 box jumps
30 Wall balls 16/12, hero 20/14
Lift:
Bench Press
Sets of:
2x5@75%, 3x3@90%
Skill:
5 rounds of
max set of ring dips
Max set of pull ups, Change grip each round.