monday

Pride 2021

Warm-up

1 ROUND CHIPPER STYLE
10/8 Cal Bike
10 Groiners
10 Sit-Ups
10 Cossack Squats
10/8 Cal Bike
8 KB Deadlift
8 Air Squats
8 Russian KB Swings

Strength

We are beginning a Wendler cycle this week. Each week we will be progressively building in weight for our back squat, deadlift, and strict press. All of the work you put in will then be shown off at the end of August when we complete the CrossFit Total!!
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ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Back Squat

Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.
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Metcon

​EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - 25 Sit-Ups
MIN 3 - Max Russian KB Swing (32/24)|(24/16)

(Score is Lowest Reps of Swings)