Tuesday, July 7th

Skill Practice: Turkish Get Ups

then,

Shuttle Runs: 10 Rounds of 70ftx4  (down back twice on turf) with :30 rest between rounds.

then,

100 Kettlebell Swings for time.*(53/35)(RX+ 70/53)

*EMOM: 6 Burpees (RX+=8 Burpees)

 

*This Thursday we will be shooting a video during the 10:30 class.  Please sign up and fill that class before Thursday!

Friday, July 3rd

Hang Squat Cleans 4×6@70% 1RM

Lateral Band Walks 4×6/side

then,

100/75 Calorie Assault Bike for time.*

*Every minute on the minute 5 Power Cleans. (135/95)(Rx+ 155/105)

  • This Saturday we’ll be having a free class at 9:00 & 10:15am!  To sign up please email us at: Daniel@crossfittheville.org

Thursday, July 2nd

Lying Med Ball Throw 4×6 (20/14)

Shoulder Press 4×6@60% 1RM (speed on ascent)

Banded Straight Arm Pulldown 4×6

then,

For time:

500M Row

50-Pushups

25-GHD Situps (or V Ups)

400M Row

40-Pushups

20-GHD Situps

300M Row

30-Pushups

15-GHD Situps.

  • This Saturday we’ll be having a free class at 9:00 & 10:15am!  To sign up please email us at: Daniel@crossfittheville.org