Warm-up (15 min.): 3 Rounds of 10 KB Swing, 10 Goblet Squat, 10 AH Swings. Dynamic Stretch
Strength (15 Min.): Strict Pullups/Pullups 4+4 EMOM for 10 Min.
WOD: L.L.B.
For time:
Start with 5 Burpees
then complete:
67 KB Swings 55/35
67 V-sits
67 Pull-ups
67 Goblet Squats 45/25
Complete 5 burpees on the minute until all reps are completed.
Go in any order but you must finish all 67 reps of a given exercise to move on.
Scale: 3 Burpees on the min.
Icing: July Icing will focus on Handstand movements. This will include Handstand push-ups, Handstand walking and Handstand holds. Today beginning work on handstand walking progression.
FYI: SFXF Barbell Club meets on Monday and Wednesday at 7:15 pm.
Cost is $25 for the month if you an active member of Stand Firm CrossFit
or $80 for the month if you simply want to be part of the barbell club.
Check out the SFXF Barbell Club web page, click here.