CrossFit – Thu, Jul 3
Announcements: 🧘♀️ Unwind with Yoga! Join Gina Simmons for a soothing session right after the 9am class this Wednesday at 10am. A perfect way to ease your day. ✨ Please note, we will be closed this Friday to honor the 4th of July. Be safe and Enjoy! 🎆 Celebrate with us at the Austin's for a fun-filled 4th of July pool/volleyball day followed by dazzling fireworks! Hope to see you all there!
Metcon Warm Up
Partner “Monti” (AMRAP – Rounds and Reps)
Amrap 30
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
15 cleans (95/135 lb)
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
10 snatches (95/135 |b)
- Partner version of the Hero workout, Monti, honoring Sgt. 1st Class Jared C. Monti.
Target: 3+ rounds
Individual Benchmark “Monti” = 5 rounds
Banded 7’s
Hip Halo
2 sets:
100-meter jog
10 PVC back-rack lunges
10 PVC back-rack step-ups
*2nd set use empty barbell
Then:
3 sets:
5 power cleans
– Build to workout weight.
3 sets:
5 Power Snatches
-Build to workout weight.