2. Juli 2025
Juli
02
CrossFit – Wed, Jul 2
Suggested Warm-Up
Warm-Up
TABATA (8 ROUNDS, :20 WORK // :10 REST)
Bike (start slow and increase pace each round!)
Into…
2 ROUNDS
5 Strict Presses
5 Behind the Neck Strict Presses
10 Kip Swings*
20 Alt. Plank Shoulder Taps**
*2nd Round → Tuck-Ups
**2nd Round → Alt. Pike Shoulder Taps
Strength – All
Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Push Press)
Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
12/10 Cal Bike
9 Push Press (115/75)
6 Knees to Elbows
3 Wall Walks
(Score is Rounds + Reps)
KG BB: (52.5/35)
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
10/8 Cal Bike
9 Push Press (75/55)
6 Knees to Elbows
3 Half Wall Walks
(Score is Rounds + Reps)
KG BB: (35/25)
Optional Cool Down – All
1-2 ROUNDS FOR QUALITY
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit – All
1.) 3-4 SETS
5 Cartwheels
5 Somersaults
1:00 Wall HS Hold
-Rest As Needed b/t Sets-
(No Measure)
NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills.