29
Jun

Tuesday 06/30/2020

By: 321go Leave a Comment

Announcements

Scroll to “ALL CLASSES” for program. Schedule week of June 29
*** Check back for:
1. Additional Open Gym & ZOOM times


Mon:
6 AM WOD
10:30 OPEN GYM
Noon WOD *Simultaneous Live Zoom
5 pm WOD

Tue:
5:45 AM OPEN GYM
7 am WOD
10:30 am OPEN GYM
6 pm WOD * Simultaneous Live Zoom

Wed:
6 AM WOD *Simultaneous Live Zoom
10:30 am OPEN GYM
Noon WOD
5 pm WOD* Simultaneous Live Zoom
6 pm Zoom YOGA

Thur:
5:45 am OPEN GYM
7 am WOD *Simultaneous Live Zoom
10:30 am OPEN GYM
6 pm WOD

Fri:
5:45 AM OPEN GYM
7 AM WOD
10:30 am OPEN GYM
Noon WOD
5 PM WOD

Sat: HAPPY 4th!
9 am WOD* Simultaneous livestream to ZOOM
10:15 am WOD

Sun:
10 am WOD

Click here to enter class!


https://zoom.us/j/2110021100?pwd=RzhaZFhPS3NLdGwrdlRxOE45NlFUdz09


zoom meeting number: 2110021100

password: 684854

CrossFit Inner Loop – ALL CLASSES

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Row EZ Pace

MIN 2 – :45 Russian KBS

MIN 3 – :45 Plank Hold

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

3×5 Tempo Deadlift (2121)*
*Keep loading moderate to moderate.

Slight increase from last week.

(Score is Load)

Workout

Metcon (Time)

3 SETS

500m Row

24 Sit-ups

15 Deadlifts (Athlete Choice)*

-Rest 1:00 b/t Sets-
*Increase weight each set & heavier than

last week

(Score is Each Set for Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling Lower Back

1:00 Cobra Stretch

1:00 Seated Forward Fold

2:00 Foam Rolling Quads

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