CrossFit – Sun, Jul 5
General Warm-up
AMRAP 28 Minutes (AMRAP – Rounds and Reps)
200m Run
15 Russian KB Swings 70/53lbs
200m Run
15 KB Goblet Squats 70/53lbs
200m Run
8 Burpee Get Overs 40″
200m Run
*Note that after completing the 8 Burpee Get Overs, there is a 2x200m run
Feel: Cardio
Pace: Sustain
Target Score: 4+ Rounds
Firebreather Score: 5 Rounds
400m Jog
20 Kickstand Deadlifts (10/side)
20 Cossack Squats
20 Leg Swings (10/side)
20 Plank to Push Up
AMRAP 6 Minutes
200m Run
4 Burpees
4 Get Overs
4 Russian KB Swings
4 KB Goblet Squats