REMINDER
This Monday is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am.
10:00 AM
CrossFit Kids!
Strength:
Deadlift
25 Minutes to Establish 2 rep max.
Conditioning:
AMRAP 10
20 Wall Balls (20/14)
20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)
20 Dumbbell Front Squats (50/35) (Fx: 35/20) (Switch hands every 5 reps)
Conditioning:
E4MOM 28
400m Row
10 Burpees
3 Unbroken Push Presses
Score is max weight on push press.
Finisher:
3 Rounds
:30 Hollow Hold
20 Alternating Double Dumbbell Strict press (10L/10R)
20 Alternating Double Dumbbell Bicep Curls (10L/10R)
Strength:
Back Squat
25 Minutes to Establish 2 rep max.
Conditioning:
AMRAP 8
50 ft. Handstand Walk (Fx: Bear Crawl)
25 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Strength:
Rx:
4 Rounds
12 Hollow Rocks
6 Candlesticks
6 Candlesticks + Pistol (3L/3R)
200m Run
Fx:
4 Rounds
10 Hollow Rocks
5 Candlesticks
5 Candlesticks + Narrow Squat
200m Run
Conditioning:
With a Partner, Alternating Movements
AMRAP 14
14 Deadlifts (185/125) (Fx: 135/95)
14 Box Jumps (24″/20″)
2 Rope Climbs (Fx: Rope Climb)
6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Strength:
E2MOM 16
Clean + Push Jerk (Max Effort)
Conditioning:
EMOM 15
Min 1: 20/15 Calorie Bike (Fx: 15/10 Calories)
Min 2: 75 Double Unders (Fx: 50 DU’s)
Min 3: 25 Sit-ups
Min 4: Run 200m
Min 5: Rest
