3 July

Training AM Session (450a)

CrossFit Workout Of The Day

A1. SPLIT SQUATS WITH REAR FOOT AGAINST UPRIGHT. 8 REPS EACH LEG WHILE HOLDING 2 KB'S REST 10 SECONDS A2. MAX U/B SET OF DU'S (100 MAX) REST 10 SECONDS A3. MAX U/B SET OF HEAVY WALLBALLS (20 MAX) *HEAVY AS POSSIBLE REST 3M, X3

1. SCORE IS DU'S + WB

*120/120/120 = 360

B. Every 2m For 16m

7 Cal Bike or 80m Run

8 HSC (95)

16 KBS (1.5)

Max T2B In Remaining Time

*10/5/5/5/5/5/5/10

*50 Reps

ēvoFIT Workout

C. Every 4m For 20m

500m Row Or Ski (Alternate)

80m GunWalk (45#)

Max Shuttle Run Laps

*5/4/5/4/6

*24 Laps

D. Core

30 DC Crunches

30s DC Hold

20 DC Crunches

20s DC Hold

10 DC Crunches

10s DC Hold

*Complete

Training PM Session (130p)

A1. DB Incline x12
A2. Strict Pullups x8
A3. Seated Cable Row x25
Rest 2m, x3

B. 50 Lying DB Tricep Extensions