CrossFit – Wed, Jun 4
Important Dates:
Mon. June 9th- CrossFit Kids starts
Sat. June 14th- Barbells, Burgers, Bench Press, Beer, Biceps, and Bros: The Father’s Day Bonanza!
Sat. June 21st- Certus Summer Slam
Check your email for all the details!
Mon. June 9th- CrossFit Kids starts
Sat. June 14th- Barbells, Burgers, Bench Press, Beer, Biceps, and Bros: The Father’s Day Bonanza!
Sat. June 21st- Certus Summer Slam
Check your email for all the details!
Performance & Fitness
Strength Work (Checkmark)
EMOMx8:00
Interval 1: 6-12 Dips
Interval 2: 15-20 Second Single Arm Table Top Hold or Single arm plank/ arm
Metcon (AMRAP – Rounds and Reps)
AMRAPx18:00
25/20 Calories on any machine
5 Wall Walks (ADV: 50′ HSW)
25 Kettlebell Swings (53/35)
5 Wall Walks (ADV: 50′ HSW)
Coach’s Notes: Echo Bike Calories will be 20/15. HSW will be done in 25′ increments. You should be able to 25′ UB or with 1 quick break. If 50′ is too much then scale back 25′.
Coach’s Notes: This EMOM focuses more on upper body strength in the shoulders and arms using body weight movements.