Monday, July 9

July 20, 2018

:30 Seconds
Knuckle Drags
Push-up to Down Dog
Front Rack Stretch

Side Lunge
Active Spidermans
Squat Hold

Active Samson
Air Squats
Chest Stretch

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

 

Everest (Time)

For Time:
21-15-9
Back Squats (225/180)
Handstand Push-ups

 

Rx+ Back Squats (315/225)


Strict Handstand Push-ups

Metcon (Time)

For Time (10 Minute Cap):
30 Bar Muscle-ups

On the Minute (Starting on the 0:00) – 30 Double Unders

**EXTRA**

Metcon (No Measure)

Row or Bike
3 Rounds:
3 Minute Light Effort
2 Minute Fast Effort
Not for score, but for consistent effort.

 

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