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 toy soldiers
30 mountain climbers
Back Squat (Top of every 90 seconds x 10 3 reps 75-80%)
Metcon (AMRAP – Reps)
Complete the following every 3 minutes for as long as possible:
From 0:00-3:00
2 rounds of:
10 burpees
10 jump squats
From 3:00-6:00
2 rounds of:
12 burpees
12 jump squats
From 6:00-9:00
2 rounds of:
14 burpees
14 jump squats
From 9:00-12:00
2 rounds of:
16 burpees
16 jump squats
From 12:00-15:00
2 rounds of:
18 burpees
18 jump squats
…following same pattern until you fail to complete both rounds
***bring yoga mat and you can do outside without mask!***
This is the 1st workout of the “Pride, Paws + PRs: online competition for charity. If you want to join in on the fun and compete please register https://theoutfoundation.org/ppp2020/
and submit score. More details can be found at the link above.
