SUNDAY

6
Jul

SUNDAY



Devin



Today for SHRED we will be revisiting Arnold’s Cheating Principle. The shoulder wod involves strict movements till fatigue, then we add the body to help us get the weight up, then we dip under it for the final five reps.

Then arms and cardio together. Followed by our favorite 7 minute Ab AMRAP!

If you can’t make it, come on in for CrossFit at 9 or 10 for a good full body Sunday Metcon.



METCON

“Adam 12”

6 Rounds

12/10 Cal Row

12 DB Snatches 50/35

12 Box Jump Overs

12 Push Presses 95/65



SHRED

Part A

12 Minutes

75/45 Barbell

Minute 1:

15 Strict press

5 Push Press

5 Push Jerk

Minute 2:

Rest

Minute 3:

25 Barbell Shrugs



Part B

5 Rounds

250 Row Sprint

10 Barbell Curls

10 Behind the neck 2 hand DB Tri Extensions with one DB 50/35



Part C

7 Minute AMRAP

25 V-Ups

25 Reverse Crunches

25 Crunches