Thursday, July 6, 2023

Join CFR7 at the Nationals game on Saturday, July 22 (7pm!)
Deadline to buy tickets is MONDAY, July 10th!
Venmo $27 to @crossfitroute7
Friends and family are welcome! Don’t miss out!

Strength
Suns and Buns
Every 2:00, 3 Rounds
1) 12 Hip Thrusts with Banded Hip Abduction
2) 12 Goblet Box Step Ups

Rest 4:00

Skies and Bi’s
Every 2:00, 3 Rounds
1) 15 Overhead Banded Tricep Extension + 10 Dumbbell Bench Press
2) 15 Banded Bicep Curls + 10 Ring Bicep Curls

Conditioning
AMRAP 8
100m Run
30 Crossover Single Unders (FX: 20 OR 30 Double Unders) (RX+: 5 Crossover Double Unders)