Announcements
STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.
FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.
CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 jump squats
10 bent over flys
10 hollow rocks
10 supermans
Front Squat (build to a heavy single)
suggested rep scheme:
5 50%
5 60%
3 70%
2 75%
1 80%
1 85%
1 90%
1 95%
1 100+%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
15 wall balls 20/14
7 toes to bar
Metcon (No Measure)
100 plank twists
