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
12 Push Ups
The run can be substitued for assult bike if whether demands.

ENDURANCE
Gumbo (Time)
2 RFT

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

WEIGHTLIFTING

BARBELL BASICS
TBD

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