Runnin’ Down A Dream

Jul 2nd, 2019

Category: CrossFit

Runnin’ Down A Dream

Andy – Strengthening the Core

*4th of July Schedule UPDATE*
Wed July 3rd – Normal morning and afternoon schedule. In the evening we will be running All Levels Classes in Southie Green only with classes at 3, 4, 5 & 6pm. There will no 7pm class and no PM classes in Orange.
Thurs July 4th – 9 & 10am classes only. Go America!
Friday July 5th – No morning classes in Southie Orange. All Levels classes will be held all day in Green at 530am, 630, 9, 11, 12, 4, 5, 6 & 7pm.
Saturday July 6th – No classes in Southie Orange. All levels classes will be held in Southie Green at 8,9,10,11 & 2. Intro, Mobility are as normally Scheduled.

Warm-up
In 4 minutes:
200m Run
15 Kettlebell Swings
30 Double Unders
AMRAP Plank Hold

*Use this as an opportunity to decide if/how you need to scale for the workout

Mobility
Hamstring Rolling
Calf Rolling

Strength
E2MOM14
3 Deadlifts @80%

WOD
Every 3 Minutes for 18 Minutes
200m Run
15 Kettlebell Swings (1.5,1)
30 Double Unders

Level 2- (1,0.75)
Level 1 -(0.75,0.5)
ADV – Heavy Rope

Extra Work
50’ HS walk
15 Squat Snatch (115/80)
50’ HS walk
12 Squat Snatch (135/95)
50’ HS Walk
9 Squat Snatch (155/105)
50’ HS Walk

Scaled – 3 wall climbs in place of each 50’ HS Walk
ADV – 75’ – add (20/10) to each lift.