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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For time:
30 Overhead Walking Lunges 45/25
30 Knees-to-Elbows
30 Sit-ups
30 Cal Row
30 Sit-ups
30 Knees-to-Elbows
30 Overhead Walking Lunges 45/25

15 minutes of:
Work on a gymnastics skill you need to improve (muscle-ups, HSPU, C2B Pull-ups, hand-stand walk etc.)

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

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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Rope Climb Review and Skill Work (15 minutes)

Advanced Athletes:
EMOM 10:
1 Rope Climb +10 Alternating Pistols

‘2018 AGOQ Workout 2’
4 RFT:
25 C2B Pull-ups, Fx: pull-ups
5 Cleans 245/170,  power or squat Fx: Scale to 75% of 1 RM clean

(15:00 Cap)

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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On a running clock*:

AMRAP 7:
15-Cal Row
15 Push-ups

Rest 5:00 until 12:00 then…

AMRAP 7:
15 Hollow-Rocks
30 Jumping Air Squats

Rest 5:00 until 24:00 then…

AMRAP 7:
Burpee Box Jump Overs 24/20