Announcements
Fit-Fax testing is this Saturday starting at 7am!! sign up on the sheet in the gym! SIGN UP FOR THE POST PRIMAL BBQ ON JULY 5TH!!!
Main – WOD
CFG warm up (No Measure)
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Romanian Deadlift (3-3-3-3-3)
Barbell movement consisting of isolated hip extension with a constant angle of the knee.
Ring Push Ups (5×5-10)
Metcon (AMRAP – Reps)
3 Rounds for Reps of
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift Hi-Pull (53/35)
1:00 Rest
Rx+
3 Rounds for Reps of
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift Hi-Pulls (70/53)
1:00 Rest
Mobility
Posterior Chain Floss/Glute Smash
