Champlain Valley CrossFit – Sport: Saturday, July 7th, 2018

*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) AQAP:

400m Run

30 Kettlebell Swings 70/53

300m Run

30/side Alternating Lunges

200m Run

30 Abmat Sit-ups

100m Run w/Kettlebell 70/53

30 Burpees

100m Run w/Kettlebell 70/53

30 Abmat Sit-ups

200m Run

30/side Alternating Lunges

300m Run

30 Kettlebell Swings 70/53

400m Run

Lunges are 60 total reps each set.


Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

3) Bent Over Wide Grip Landmine Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.


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

https://www.youtube.com/watch?v=izoyT5BpcVo

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