Warm-up
20-15-10-5 reps:
Air squats
Kettlebell swings

Workout
On the minute for 14 minutes, alternating:
5 back squats (185/125 lb.)
Max reps double-unders

Warm-up
Alternating Tabata:
Box step-ups
AbMat sit-ups

Workout
Deadlift
8-6-4-2-2-4-6-8

—Then—

For time:
100 sit-ups
*30 seconds sit-up/30 seconds plank hold until you reach 100 sit-ups

Warm-up
Row ~4 minutes
Groiner, hang on bar, general prep

1-2-3-4-5 reps:
Pull-ups
Push-ups
Air squats

Workout
Cindy
20-minute AMRAP:
5 pull-ups
10 push-ups
15 air squats

Rest Day

____________

Watch “Pull-Up Variations” from CrossFit.com

Open Gym

___________

REMINDER: All workouts are taking place outside and you must register online, as class sizes are limited.

Warm-up
2 rounds (one with a stick, one with an empty barbell):
7 deadlifts to mid-thigh
7 deadlifts to top of knees
7 deadlifts to below the knees
7 squats to parallel
7 squats below parallel

Workout
Hang squat clean
3-3-3-3-3

Warm-up
2-3 rounds, in place:
10 front kicks
10 bent knee hugs
10 good mornings
20 high knees
20 butt kicks
10 leg hops (5 on each side)

Workout
20-minute AMRAP:
15 box jumps
10 kettlebell swings (70/53 lb.)
5 strict chest-to-bar pull-ups

____________

Leah is coaching open gym on Saturday, August 1 from 8-9 a.m. and 9:15-10:15 a.m. You must register in advance as class sizes will be limited.

Warm-up
3 rounds with a single dumbbell:
10 deadlifts
10 hang muscle cleans (5 on each arm)
10 squats

Workout
For time:
100 double-unders
Then,
5 rounds:
10 toes-to-bars
20 single dumbbell lunges (50/35 lb.)
Then,
100 double-unders

UPDATE: We will move workouts outside beginning on Tuesday.

Warm-up
Tabata row
Then,
3 rounds:
3 false grip pull-ups
5 push-ups on knuckles

Workout
6 rounds for time:
250-meter row
15 push-ups

Warm-up
2 rounds:
30 plate up-downs
30 plate jumps
10 shoulder rolls
10 hip stretch squats

Workout
Death by thrusters
*One rep the first minute, 2 reps the second minute, until failure