4th of July Hours – 7a and 9a ONLY!
July = HERO MONTH. Do a minimum of 19 WOD’s and get an epic Letrono CrossFit Hero T-shirt. Watch for the WOD tracking board where you will track your WOD’s. Tracking starts Saturday!
Dynamic Warm-Up – Mobility
Prepare to for..
4 sets each, alternating.
A1: Rack Pull 2-6 reps. Add weight or reps from 2 weeks ago. This is the final week of this. Retest next week.
A2: ME Ring Row or bent over BB Row @60-70% bodyweight @2020, set terminates when tempo cannot be maintained.
6 min AMRAP
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.
C. ABOVE and BEYOND:
C: Alternate for 3 sets
C1: Goblet cossack squat 6-8 reps per side
C2: Double DB Push Press, 6-8 reps
D: Alternate for 3-4 sets
D1: Single arm pushup X max rep, OR single arm DB Bench, increasing reps and/or weight from last time. (10-12 reps)
D2: Single leg biased deadlift, 6-8 reps per side