Thursday, July 5, 2018

July 4th, 2018 – HAPPY INDEPENDENCE DAY!
July 3, 2018
Friday, July 6th, 2018
July 5, 2018

Thursday, July 5, 2018

Announcements!
Many thanks to all who came out to participate in the 4th of July Parade yesterday!
It was Fabulous!
Thank you also to Nicole and Chris Lindseth for hosting a great party for all of us to enjoy!

Mobility tonight at 5:30 PM!
Yoga on Sunday at 9:00 AM!
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Warm-up:
1. Cross-over symmetry

2. 200 meter run
10 inchworms
2 sets of:
5 pull-ups or jumping pull-ups
5 (light) kettlebell swings

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

Men: 1.5-pood kettlebell (50+ lbs.)
Women: 1-pood kettlebell (35 lbs.)

Scroll for scaling options.


Related:
CrossFit WOD Tips With Rory McKernan
Rob Forte and Chris Hogan do Helen


Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Intermediate (scale as needed):
3 rounds for time of:

Run 400 meters
21 kettlebell swings
12 pull-ups ←scale to jumping pull-ups

Men: 1.5-pood kettlebell (50+ lbs.)
Women: 1-pood kettlebell (35 lbs.)

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

Men: 1-pood kettlebell (35 lbs.)
Women: 12-kg kettlebell (20 lbs.)

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
banded hamstring/quad stretches
Foam roll

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