Monday July 8th, 2019

 

CrossFit

5 rounds for time of:
Run, 400 m
30 Russian Kettlebell Swings, 24/16 lbs
20 Toes-to-bars

 

Bootcamp

#36

Warm-up
Squat & Reach High
Chair Pose
WOD
1 Shuttle Run
Lunges
2 Skaters
Rope climbs (L2), Rope climbs from floor using legs (L1)
3 Donkey Kicks
Jumping Pull-ups
4 Plank Jacks
V-ups
5 Burpees
L-hang
6 Goblet Squats
Knees to chest (hanging off bar)
Recovery
Woodpecker
Foam roll calves

 

Burner

20 min amrap:
Row 12 calories
10 Hang Dumbbell Clean & Jerk
8 Toes to Bar

Recovery: Pigeon Stretch