Champlain Valley CrossFit – Sport: Monday, July 16th, 2018
Sport
*As many of you already know one of our members Eric Rozendaal passed away earlier this week due to a heart attack. An amazing guy, full of life, love, and happiness that we lost too soon. We’ll be doing a workout in his memory next Saturday, the 21st. You can read more about him HERE.
WOD:
1) Back Squat: 8-6-6-4-4 Every 2:30
Warm-up as needed. Reference loading from last week and work to build on that a little.
2) D-Ball Bear Hug Reverse Lunges: 8/side Every 2:30
Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.
3) 4 rounds AQAP:
400m Run
20 Burpees
Extra Work:
4) Row: 5 x 1000m
Rest 3 minutes between sets. Consistent pacing across all intervals.
5) Hip Thrusts: 4 sets of 10
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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