Thursday, July 25th

July 25, 2019

Velocity

 

AMRAP 20

250..450..650..row

4..6..8..DB thrusters

10..15..20..30 bench hops

 

E5min-8 burpees

 

REST 5 min

 

For Time

100 flutter kicks(R+L=1)

50 KB leg lifts 

 

EMOM 3 burpees

 

 

CrossFit

 

A. Bench Press

-3x5(across)

-2x10 drop sets (drop enough weight to push 10 reps)

 

B. Christmas in July

11 min AMRAP

7 T2B

25 box jumps (20 inches)

19 plate z-press (35/25)

 

C. 12 days of core ladder

12 plank knee to elbow(6R/6L)

11 KB side bends 

10 plank knee to elbow 

9 KB side bends

**descending all the way down to 1**

 

 

 

 

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