July 25, 2019

CROSSFIT
Rest Day!

SWEAT
Strength
Ring Rows (3 x Max effort)
Metcon
Push Up Helen (Time)
3 Rounds

Run 300m
21 Kettlebell Swings (53/35)
12 Push Ups
The run can be substitued for assult bike if whether demands.

ENDURANCE
Gumbo (Time)
200m run
70 double unders
200m run
60 air squats
200m run
50 situps
200m run
40 KB swings (53/35)
200m run
30 wall balls (20/14)
200m run
20/15 calories on bike
200m run
10 Burpees
RX+ = Unbroken

WEIGHTLIFTING

BARBELL

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