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cody@crossfitsevencities.com
1 year 1 month ago

React:

5 Banded Thrusters

8 Partner Sit up Wall Ball Pass

 

Team Workout

Metcon (Rounds and Reps)

For 30 Minutes

 

Teams of 2 

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets

7 Bent Over Rows

 

Resistance

3 Sets

A1: Tempo Ring/ Stem Rows

3/0/2/0 Reverse Grip x 9 Reps

A2: Tempo Push Ups

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets

3 Broad Jumps

 

Resistance

6 Sets

Squat Clean (3 Reps @ Tempo)

2 second pause at Knee

Working up each set if positioning is good

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets:

4 Box Jumps/ Jump Squats

 

Resistance

A1: Dual DB/ KB Front Squat (9 Reps)

A2: Strict Toes to Bar (8-10)

cody@crossfitsevencities.com
1 year 1 month ago

Resistance

3 Sets

A1: Cossack Squat 12-15 Reps

A2: Banded Facepulls 12-15 Reps

Slow and Controlled for both Movements

Rest 90 Seconds

 

cody@crossfitsevencities.com
1 year 1 month ago

React:

3 Sets

5 Plate Ground to Over Head

Ladies: 25lbs

Guys: 35lbs

 

Resilience

Metcon (Time)

18 Minutes Continuous

 

Row 2K

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets

3 Hanging Shoulder Shrugs

6 Banded Lat Sweeps

 

Resistance

4 Sets:

A1: Tempo Ring Rows

7 Reps

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets

3-6 Dynamic Push Ups

 

Resistance

4 Sets

A1: Barbell Strict Press

6 Reps

Working up each set

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets:

8 Banded Deadlift

 

Resistance

Complex

Every 2 minutes x 6 Sets

2 Reps

3 Deadlifts + 2 Power Cleans = 1 Rep

 

cody@crossfitsevencities.com
1 year 1 month ago

React

3 Sets

6 Jumping Lunges

 

Resistance

4 Sets

A1: Dual DB/KB Front Squat (7 Reps)

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