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)
AMRAP x 4 MINUTES
12 Forward Lunges
10 Up-Downs
8 Single Ring Rows
Into…
AMRAP x 4 MINUTES
5 Burpees
6 Jumping Pull-ups
7 Air Squats
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Back Squat (1111)*
*Keep loading moderate to
moderate-heavy. Slight increase from last
week.
Workout
Metcon (Time)
EVERY 3:00 x 4 SETS
12 Front Squats (135/95)|(95/65)
12 Burpee Pull-ups
(Score is Each Set for Time)
Cool Down
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK…
1:30 Couch Stretch (L)
1:30 Couch Stretch (R)
3:00 Foam Rolling Quads & IT
Band
