CrossFit WOD, July 27, 2020

CrossFit WOD, July 27, 2020

7/27/20
There is NO 11:30am or 12:30pm class all week.
There is ONLY a 12pm class in place of the two classes.

TUESDAY: MoFlow at 7:30am with Alyson

Warm-up
You will need 5# plates, PVC Pipe, empty barbell and whichever cardio piece you choose:
2 Rounds
With the 5# plate: 5 Front Raises, 5 Side Raises, 5 Scarecrow Raises
5 PVC Pass throughs
5 Barbell RDL’s
5 Barbell Front Squats
:30 Plank
1 min machine or 1 lap around building.
Then……
Soldier walks, quad pulls, knee tucks, butt kicks

Metcon
Metcon (Time)
Pick one of the following
FOR TIME:
2K Row
1 Mile Run
1,600m Ski Erg
100/75 Cal Bike

then…..

5 Rounds
10 T2B
10 Front Squats (115/85)

jumbowp

jumbowp

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