06/12/18

/ Romeo Athletics/

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Saturday, June 16th:  2nd Annual CFR Charity Marathon Row:  THIS Saturday...Raise Your $$$!!!  https://www.crowdrise.com/crossfitrevelationscharityrow

Saturday, July 7th:  Tommy WOD, Beer Mile & BBQ...details to come, but Save-the-Date!

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Group Class Programming:

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Warm Up:

3X:

5 Way Medball Circuit

10 Empty Bar Strict Presses

5 Ring Rows

Upper Body Push:

DB Neutral Grip Bench Press:  4 X 8, Build to Heavy 8 

Bootcamp:

5X:

5 Depth Push Up to Explosive Push Up

10 Feet Elevated Ring Rows

Conditioning: 

5X:

12 Shoulder to OH (135/95) / (Bootcamp:  DB to OH 35/20#)

Run 200 M

 

Post results to SugarWOD!

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Individual Athletic Development:

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Warm Up:

3X:

5 Way Medball Circuit

10 Empty Bar Strict Presses

5 Ring Rows

Upper Body Push:

DB Neutral Grip Bench Press:  4 X 8, Build to Heavy 8 

Auxiliary Work:

5X:

5 Depth Push Up to Explosive Push Up

10 Feet Elevated Ring Rows

Conditioning: 

5X:

12 Shoulder to OH (135/95)

Run 200 M

 

Post results to SugarWOD!