workout of the day

TODAYS TRAINING, THURSDAY, 07-21-22

CROSSFIT

TWIST AND SHOUT

EMOM x 25 MINUTES
MIN 1 – 13 THRUSTERS 45/35
MIN 2 – :45 Russian Twists*
MIN 3&4 – Max Cal Cardio Choice
MIN 5 – Walking Rest

*Option to use Slam Ball.

(Score is Lowest Cals)

COOL DOWN

FOR RECOVERY
1:00 Single Arm Banded Distraction (R)
1:00 Single Arm Banded Distraction (L)
1:00 Hanging Partner Shoulder Stretch
2:00 Foam Roll Lats

(No Measure)

SPARK

EXTENDED WARM UP

5 SETS
6/6 Banded Pallof Press
10 DB OVERHEAD TRICEP EXTENSIONS (standing)

-Rest As Needed b/t Sets-

(No Measure)

EAZY E

3 SETS FOR QUALITY
4 Alt. KB Turkish Get Ups
1:00 DBL DB Front Rack Hold
20 Alt. KB Horn Taps
1:00 Weighted Wall Sit*
2:00 EZ Cardio

*Option to hold KB or DB in Goblet Position or on Lap.
-No Additional Rest b/t Sets-
(No Measure)

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