*We will have Open Gym on Labor Day – Monday – from 9-10am
*Deload next week, Max week the following, then we will be starting a Strength Cycle!
WARMUP
3 min cardio
5 min each:
Foam Roll Lower Body, Lacrosse Ball to Upper Body
STRENGTH
Bicep Curls
3×10-12
OH Tricep Extensions
3×15-20
Straight Arm Banded Pulldowns
3×20
WOD
20 min EMOM
Min 1: Moderate/Hard Row
Min 2: Slow Row
**Just like with the run last week. Feel free to run instead today, if you feel like it! Next week, we will be on the bike.
OPTIONAL POST WOD
:30 Work/:30 Rest
Ab Mat Sit Ups
Plank
Mountain Climbers
CrossFit Reserve 