Friday, May 4, 2018

Free Spring Cleaning Bootcamp and Yoga Tuesday, May 8th at 6:30 pm. The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels of fitness.

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Deadlift 20 minutes
Build up to a tough single / 1 RM

EMOM 16:
Odd Minutes – 8 Push-Jerks 135/95 + 4 Over-the-Bar Burpees, Fx: 115/75
Even Minutes – 1-6 Ring Muscle-ups, Fx: 10 Ring Dips)

2 Sets:
Single-Leg KB Deadlift x 20 reps (10 each leg)
Plank x 1:20
Rest as needed