Thursday W.O.D. - Day#1 of 3:1 Cycle

WATCH THE CROSSFIT GAMES

Friday, Jul. 29
9:00 PM FITNESS CrossFit Games Crossfit Day 1

Saturday, Jul. 30
9:00 PM FITNESS CrossFit Games Crossfit Day 2

Sunday, Jul. 31
4:00 PM FITNESS CrossFit Games Crossfit Day 3







Warm Up: 20 Minutes

• Running Drills x40yds (20out 20back)
• Butt Kicks
• High Knees
• Lateral Shuffle
• Straight Arm Pose (NEW)
• Karaoke
• Dive and Drive
• Backwards Run
• Pass Thrus x12
• Air Squat x15
• Mountain Climber x20
• Shoot Thru x20
• Game Push Up x10

**All of the above x2

Grip Strength/Body Control: 5 MINUTES
**3 Rounds of the following

• Right Hand Bar Hang x20seconds
• Left Hand Bar Hang x20seconds

W.O.D.
"Big Dumb Helen"
**3 RFtx of the following:

• 1000m Run
• Pull Up x21
• 45# Dumbell Hang Clean x12

Stay strong!
-Johnny