This Wednesday is the LAST DAY to buy tickets to the Annual CFR7 Nationals Game!
Tickets are $25 – family/significant others welcome!
Click HERE to sign up, then Venmo @crossfitroute7!
| Weekly Overview | Events/Classes | |
| Monday | Handstand Development | |
| Tuesday | Front Squat | |
| Wednesday | Two-Part Conditioning | Nats Ticket Deadline! |
| Thursday | “Annie” Benchmark WOD | |
| Friday | Split Jerk | |
| Saturday | Squad WOD | |
| Sunday | Dips, Bent Over Row, Core |
Strength/Skill
Every 2:00, 5 Sets
Handstand Development
Handstand Options:
– Sc: 3-5 Wall Walk Variation (ex. Partial Wall Walks, Pike Wall Walks, Inchworms), 3-5 Handstand Kick to Walls
– FX: 3-5 Wall Walks
– RX: 25-50′ Handstand Walk, Practice w/ Wall
– RX+: 25′ Unbroken Segments
Conditioning
4 Rounds of :40 on, :20 off for Max Reps
1) Calorie Ski
2) Calorie Row
3) Calorie Bike
4) 25′ Shuttle Runs
*Score: Total Calories/Reps
