Mark Your Calendars for TACO TUESDAY at LETRONO CROSSFIT. Tuesday July 31st, we will be hosting a Summer Evening Event for all of our members. You can plan on Taco’s, Dry Needling for a discounted rate for Letrono CrossFit members only (see the flyer and sign up sheet on the community board), Cult Fitness, Corn Hole Games and prizes and more. We will be celebrating our members and the end of another HERO MONTH!!

Dynamic Warm-Up – Mobility Prepare  for..

Test – Chin over Bar hold -No resting/bracing chin on bar ( 1 minute attempt. Goal is to hold 1 minute or build up too through position progression)

Primer:
1 Rope climb lock pull
3 Sit ups
3 Wall ball 2-for-1
3 Knees to elbows
3 Ring dips
3 Hip extensions or good mornings
3 Box jump                   

3 Triple under – 10x Double under – 10x Singles
3 C2B pull up- Pull up- Ring row
3 Walking lunges each leg (total)
Read citation honoring Cameron
3.2.1… Go

A: WOD  Cameron  (35 min cap)
50 Walking lunges (total)
25 C2B pull up
50 Box jump                    24/20
25 Triple under
50 Hip extensions or good mornings with 75/55 or scale as needed
25 Ring dips
50 Knees to elbows
25 Wall ball 2-for-1       20/14,   14/10
50 Sit-ups
5 Rope climbs

5-7 minutes-Team Cool down.

Tuck balance 2 x 20/20 tuck knees to chest, arms out point toes and hands
1 rds of:

30 sec Hollow Hold
30 sec  Static stretch

 

30 sec Arch Hold
30 sec  Static stretch

 

30 sec Tuck ups
30 sec  Static stretch

 

30 sec  Russian twists
30 sec  Static stretch

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