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
karyoke down and back
butt kicks down
3 sprawls
10 low to high planks
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
7 chest to bar pull-ups
7 thrusters 135/95
7 lateral burpees over the bar
100 meter run
rest 1 minute
Metcon (No Measure)
2 x
30 seconds weighted side plank R
5 seconds transition
30 seconds weighted side plank L
5 seconds transition
1 minute weighted plank
5 seconds transition
