July 3, 2015 admin

07/03/15

10mins: 3-Rep Bench Press

Rest 2mins

10mins: Sled Walk

Rest 2mins

10mins: :20/:40 x5 Hip Extensions + :30/:30 x5 Med-Ball Sit Ups

Rest 2mins

2mins: Max Double Unders


Competitor’s Program

1. 3×2-3 Front Squat, 22X1, rest 2:00

2. 5 Sets:

:40 Airdyne Sprint – record Avg Watts
Rest 5:00

3. 3 Sets – not for time

8 DB Floor Press from Glute Bridge
8 Strict Pull Ups
:35 Dip Support from Boxes


“Change your opinions, keep to your principles.  Change your leaves, keep intact your roots.” – Victor Hugo

13 CrossFit Gym Etiquette Rules You Need To Know

Leave a Reply

Your email address will not be published. Required fields are marked *