July 1, 2019

CROSSFIT
Conditioning
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Strength
Squat Clean (6 minutes to establish a 1 RM post WOD)

SWEAT
Can’t Beat the Basics (AMRAP – Rounds)
14 Minute AMRAP:
20 Pushups
20 Ab Mat Situps
20 Air Squats
20 Mountain Climbers

YOUTH WEIGHTLIFTING
Weightlifting
Jerk (3X3)
Strength
Back Squat (4X3)
Conditioning
PVC Balance

200 M walk with PVC overhead and KBS attached to each side with bands.
The tighter your core, the more you press to the sky, the more balanced you’ll be!

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