Champlain Valley CrossFit – Sport: Monday, July 9th, 2018

*Games Fundraiser HERE

**Help Us Grow Our Brand HERE


1) Back Squat: 10-8-6-6-4 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

2) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.

3) 21-18-15-12 – AQAP:

Dumbbell Front Squats 50/35

400m Run

Extra Work:

4) Cable Hamstring Curls: 4 sets of 20

Rest 90-120 seconds between sets.

5) 10 sets of:

500m Ski Erg

100m Recovery Walk

Maintainable paces/times is the goal.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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