ANNOUNCEMENTS
Local Summer Competitions:
"Heatwave Doubles" - 7/18 CrossFit Proven - Teams of 2 - 1M1F - $145/team RX/scaled
"Battle at the Beach" - 7/18 CrossFit Rehoboth - Teams of 2 - 1M1F - $50/team RX/scaled
"Bear Down on Addiction" - 8/1 CrossFit Bear - Individual ($85) or teams of 4 2M/2F ($260)
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team
http://hardbatcrossfit.com/summerclassic.html
http://hardbatcrossfit.com/summerclassic.html
WARM UP
Run 335m
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through
Air Squat
Walking Lunge
Good Morning
Push Up
Down Dog
Pass Through
BUY IN
Front Squat
3 sets x 3 reps @70% 1RM with FULL 2 sec pause at rock bottom
SKILL
Perform 5-10 reps of all exercises
Go over breathing for KBS
WOD
4 Rounds NOT for time
15 Box Jumps 24/20
15 sit ups
15 Push Press 95/65
15 KBS 53/35 ('merica!)
CASH OUT
3 rounds alternating:
30 seconds Hollow rock hold
5 reps seated strict press - AHAP
MOBILITY
Shoulders
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