Saturday August 4, 2018

Saturday August 4, 2018

Summer Event Announcements

AUG
5th – Flatbush CrossFit Birthday Bash. Make sure you sign up for heats!
25th – Buddy Day at Marine Park

Workout of the Day

Warm Up
With a Partner
1 Minute Easy Row
1 Minute Samson Stretch

45 Sec Moderate Row
45 Sec Alternating Spidermans

30 Sec Hard Row
30 Sec Push Up to Down Dog

Skills & Drills
Wall Ball

Movement Prep
5 MB Front Squats
5 MB Push Press
5 MB Thrusters
5 Wall Balls

Sumo Deadlift High Pull

Movement Prep
3 Sumo-Deadlifts
3 Sumo-Deadlift + Shrug
3 Slow Sumo-Deadlift High Pull
3 Sumo-Deadlift High Pulls

Push Press

Movement Prep
5 Dip/Hold + Press
5 Push Press

Box Jump

Movement Prep
8 Alternating Step Ups
5 Box Jumps

Workout Prep
1 Round – Each Partner Does 10 reps
20 Wall Balls
20 Sumo-Deadlift High Pulls
20 Box Jumps
20 Push Press
20 Cal Row

Training
3 Sets With a Partner For Max Reps
2:00 Wall Balls (20/14)
2:00 Sumo-Deadlift High Pulls (75/55)
2:00 Box Jumps (20′)
2:00 Push Press (75/55)
2:00 Cal Row

*Partner A works first minute, Partner B works second minute


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