CrossFit – Mon, Jul 1

Announcements

  1. NEW TSHIRTS AND CROP t’s/TANK TOPS are available on FB private group for pre order.
  2. July 1 – New Qtr for Committed Club! Raffle inbound for one lucky winner to get some ASCENT PROTEIN!
  3. July 4th Hours. 5/6/830 am & Noon class. Closed PM.
  4. Bring a Friend Week #BAF is coming Aug 12-17th! Start lookin for your next best FRAN wod partner! They join that week, $50 off for you and them!
  5. 9th Annual Member appreciation beach day. Saturday, August 24th, from 9am until we are done. Event details on FB event. Please RSVP so we have a headcount.

CrossFit VU – CrossFit

Warm Up

4 Rounds*

:20 on / :10 off

Cardio Machine

Up Downs

Cardio Machine

Push Ups

*Stay at one station for all 4 rounds before moving to the next.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12/9 Calorie Bike or Row (same cals)

9 Burpees

4 Bar Muscle Up
Rx+

Burpees to Rings

6 Ring MU

Scale/Masters

AMRAP 15

12/9 Calorie Machine

9 Burpees

9 Ring Rows/Low RMU/Jumping BMU

*Spend time today working on some type of muscle up drill variation

Strength

Front Squat (Every 2:30 x 4 Sets
10 Reps)

Set 1 – moderate

Set 2&3 – mod-heavy

Set 4 – heavy