July 2, 2015

Happy Birthday Sarah A, Stephanie C and Cathy D!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: 20 Minute AMRAP
“Jenny”
20 Overhead Squats
20 Back Squats
Run 400m
*Use PVC for Overhead Squat and Back Squat. Advanced may use 45/33 empty barbell (RX weight). You may sub 500m Rows if too hot to run.

CrossFit Prep
Lifts: Shoulder Press/Push Press/Push Jerk
Skills: Pistols

CrossFit Teens
Strength: Thruster 2-2-2-2-2
*Use heaviest weight possible for each set

WOD: 5 Rounds for Time
6 Thrusters (45/33)
12 Jump Squat with Barbell
18 Air Squats
36 Double Unders

Incendia Endurance
WOD: 20 Minute AMRAP
250m Row
Double Unders
200m Fireman Carry
*Partner WOD. Each person rows and does double unders each round.

Incendia Strongman
1) Pyramid Deadlift
2) Towel Grip Pull Ups
3) Axle Overhead Lift

Incendia Gymnastics
Coach Serrena’s Choice

Incendia Barbell
1) Pause Snatch 5 x 2
2) 5 x 1 Push Press + 1 Power Jerk + 1 Split Jerk