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Components

WEIGHTLIFTING

METCON

ACCESSORY / EXTRA

CrossFit - Sun, Jul 28

Warm up (No Measure)

A. GENERAL (6:00)
3 rounds
10 Burpees / down and ups
10 Plate ground to overhead
10 Plate bent over rows

B. SPECIFIC (5:00)
Go over Gorilla Row
8 reps @ light
8 reps @ moderate
8 Reps @ heavy
----
Heel elevated Glute bridge
5/5

Find right elevation for members

C. SPECIFIC
3 Inchworms / Inchworm push ups
2-3 x 1/2 Wall walk
2 Wall walks
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Ball Slams
Work up to appropriate load

WEIGHTLIFTING (Weight)

5 sets
12 Alternating Gorilla row
12/12 Heel elevated Glute Bridge

Rest 2:00

Score: Weight on Gorilla Row
TC: 15 minutes

Scaling Options
Beginner
12 Bent over Row @ light barbell
8/8 Heel elevated glute bridge

Intermediate
As written

METCON (Checkmark)

EMOM 15
1- 5 Wall walks
2- 15 Ball Slams @ 30/20lbs
3- Rest or Active Rest on bike

Score: Checkmark
TC: 15 minutes
KG: 12.5/9

Scaling Options
Beginner
1- 5-7 Inchworm (push up optional)
2- 10 Ball Slams @ light
3- Rest

Intermediate
As Written

ACCESSORY / EXTRA (Checkmark)

Echo/Assault Bike intervals
Tabata
20 seconds on, 10 seconds off for 8 rounds.

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