July 2 2021

Warm Up

2x

30-45 Sec Jump Rope

5 ATYWs

10 Scapular Push Ups

10 Single Leg Glute Bridge

5 Inch Worm Push Ups

10 Alternating VUps

WOD:

Gym Crew

Bench Press 1RM

METCON

9 Min AMRAP

36 Double Unders

18 GHD Sit Ups

9 Pull Ups

9 Hand Stand Push Ups

L3 - As Written

L2 - 24 DUBS, ABMAT Sit Ups, 7 Pull Ups, 7 HSPU

L1 - 36 Singles, ABMAT Sit Ups, 9 RR, 9 Push Ups

At Home Crew

10 Min OTM

10 Back Pack Floor Press

METCON

9 Min AMRAP

36 Double Unders/Singles

18 Sit UPs

9 Backpack Bent Over Rows

9 Push Ups