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
10 plate bent over flys
10 low to high planks
10 supermans
10 hollowrocks
A1: Floor Press (*barbell *from rack 75-80% of bench reps)
EMOM x 10
odd: A1 5 reps
even: A2 5 reps per arm
A2: Single Arm Kettlebell Rows (5 heavy per arm)
Metcon (Time)
10-1
handstand push-ups
toes to bar
15 minute cap
Metcon (No Measure)
3 x
30 seconds kettlebell weighted standing side bends Right
30 seconds kettlebell weighted standing side bends Left
30 seconds kettlebell weighted Russian twists
