CrossFit – Tue, Jul 4
Warm-up
Metcon
4th of July 1776 (Time)
4 Rounds for Time
300 meter run
24 T2B
24 Box Jumps (24/20)
24 Goblet Squats (53/35)
24 Hand Release Push Ups
24 Calorie Bike/Row/Ski
24 Air Squats
If you do this as a partner workout, both people have to run 300m and divide the work up as you please.
If you add the reps to the meters, it equals 1776 🙂
Time Cap: 40 minutes
*This is more fun as a partner workout 🙂
Scaling Options:
Beginner:
100 m Run
14 Sit ups
14 Box Step ups
14 Goblet Squats 15#
14 Knee Push Ups
14 Calorie Row
14 Air Squats
Intermediate:
300 meter run
24 Toes to Eye Level
24 Box Jumps (24/20)
24 Goblet Squats (35/26)
24 Hand Release Push Ups
24 Calorie Bike/Row/Ski
24 Air Squats
A. General
3 Rounds
100 meter run
5 Inchworm with push up
5 Air Squats
5 Box Step ups or jumps
5 Beat Swings
B. Mobility
10/10 World’s Greatest Stretch