Crossfitsv final2

Nothing assigned for July 19, 2018

Warm Up:

***Pidgeon Stretch*** --90 secs/side 2-3 rounds --5 ***Pike Compression*** --25 ft Lunge/Lunge/Squat w/ PVC --45 secs Bike or Row


Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars 8 Dumbbell Thrusters, 35 lbs 12 Dumbbell Walking Lunges, 35 lbs U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

--Goal: 5+ rounds --Garage Version: same

View Results (4)

Post Workout:

Roll/Smash IT Bands and Quads --2-4 mins each Roll/Smash Upper Back --2 mins

Gym Activity

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