CrossFit – Wed, 1 Jul
Warm up – Wednesday
10:00 Running Build
0:00–2:00 Easy Jog
2:00–5:00
2 rounds
10 Leg Swings (each)
10 Ankle Rolls L/R (each)
10 Walking Lunge Steps
10 Reverse Lunges
5 Sit Ups
5:00–10:00
2 rounds
20 High Knees
20 Butt Kicks
20 High Skips
20 Line Hops
10 Alternating V-Ups
Met con – Wednesday (Time)
Broad Stripes and Bright Stars – Part 1
**FREEDOM (RX):**
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
(Score is Time)
-Rest Until 15:00 mark then complete Part 2-
Part 2
**FREEDOM (RX):**
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)
Accessory (AMRAP – Reps)
3-4 sets
8 Double DB Z-Press @ RPE 8/10
15 DB Front Raise @ RPE 9/10
-rest 1:00-1:30 between sets-