Thursday July 27th


Jersey Devil CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Weight)

E3MOM 30 Minutes:

3- Front Squats (Heavy, taken from floor)

6 – Bar Hop Burpees

12 – Kettlebell Swings 53/35
Post barbell weight used

Cash Out

Metcon (No Measure)

1500 Meter Row – easy pace

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