CrossFit – Thu, 2 Jul
Warm up – Thursday (AMRAP – Reps)
10:00 Flow
0:00–3:00 Banded 7s (2 sets)
3:00–6:00
2 rounds
10 Air Squats
3 Lunge Matrix (each)
10 Hollow Rocks
6:00–10:00
3 rounds
10 Russian Swings (light)
25ft Walking Lunge
10-second Handstand Hold
Handstand Walk (10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work)
Handstand Walk, Handstand Hold, & Overhead Stability Work)
Met Con – Thursday (AMRAP – Reps)
10 ROUNDS FOR TIME:
10 Kettlebell Swings (53/35)
50ft Kettlebell Lunge (53/35)
(Score is Time)
(KG conv: 24/16)
time cap:15mins
AFFILIATE COMPETE:
10 ROUNDS FOR TIME:
10 Kettlebell Swings (70/53)
50ft Kettlebell Lunge (70/53)
(KG conv: 32/24
**INDEPENDENCE (Intermediate):**
10 ROUNDS FOR TIME:
10 Kettlebell Swings (35/26)
50ft Kettlebell Lunge (35/26)
(KG conv: 16/12)