July 2023

Monday July 31, 2023

CrossFit: Main; ‘Madison triplet 2017’ Team style 5 rounds for time of: Run 400m (together) 7 hay bale clean burpees (share work as needed) Lvl6: Run 400m, 7 Burpee-sandbag 150/125, over jerk blocks/48” box- 2×24” box banded together Lvl5: Run 400m, 7 Burpee-sandbag 125/100, over 40” box (2, 20″ box stacked and banded together) Lvl4: […]

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Sunday July 30, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

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Friday July 28, 2023

CrossFit Main AMRAP 20 min; P1 performs 5 sandbag/kb goblet squats, then does 50m carry (flag pole)- sets down object- picks it back up and does the same, 5 squats then carries back at the same time.. P2 performs 10-15 reps of DB weighted sit ups Once both partners are done with their individual work,

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Sunday July 23, 2023

REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10

Sunday July 23, 2023 Read More »

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