Champlain Valley CrossFit – Sport: Monday, June 19th, 2017

Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) Front Squat – Every 2:30: 10-7-7-5

Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit.

2) Back Squat – Every 2:30: 10-7-7-5

Warm-up as needed. Reference 5/8/17 for loading. Build as heavy as deemed fit.

3) 30-20-10 – AQAP:

Front Rack Alternating Lunges 95/65

400m Run


Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

5) Reverse Sled Drag: 400m

Moderate weight. Focus on keeping yourself moving.


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

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