July 1 2021

Written By Guest User

Warm Up:

400M Run

3x

10 SpiderMan

10 Single leg Glute Bridge

20 Sec Hamstring Plank

10 Cossack Squats

WOD:

Gym Crew

Back Squat 1RM

METCON

For Time

42 Air Squats

21 Deadlifts

21 Calories

30 Air Squats

15 Deadlifts

15 Calories

18 Air Squats

9 Deadlifts

9 Calories

L3 - 225/155

L2 - 185/125

L1 - 60%

At Home Crew

20 Min E2Min

10 Back Pack Lunges

METCON

For Time

42 Air Squats

21 BackPack Deadlifts

400M Run

30 Air Squats

15 BackPack Deadlifts

300M Run

18 Air Squats

9 BackPack Deadlifts

200M Run

**If you cant run match the Deadlifts with Burpees*

Guest User
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July 2 2021
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June 30 2021