**No 4:30pm Class on Friday July 3rd. We will have a 4th of July workout at 11am on Saturday morning! (We changed the time due to complaints of how early it was before 🙂
GROUP PREP
200m walk/jog
250m row
10 Burpees
30 sec down dog
1 min (cumulative handstand hold or plank hold)
STRENGTH
Off of your 90% training max…
Strict Press
5@65%
5@75%
5@85%
WOD
3 Rounds:
400m Run
500m Row
Rest 2 minutes between rounds
*Score is your slowest round
POST WOD
3 sets of:
Max Reps Push-UPS and/or HSPU
Rest as needed between efforts
MOBILITY
Straddle Stretch
Pigeon Pose
Calf Stretch
Quad Stretch (standing holding the rig)
CrossFit Reserve 