CrossFit – Wed, Jul 5

Warm up – Wednesday
Banded 7’s
-into-
3 min
25-second Jump Rope
5-second Transition
25-second Up Downs
5-second Transition
Met con – Wednesday (Time)
15 Rounds
30 secs on/30 secs off
Max Calorie Assault Bike or row/ski
Wednesday Optional Extra
Skills
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)

Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)

Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Alternative Option:
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.

Wednesday Optional Extra
Skills
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)

Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)

Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Alternative Option:
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.

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