Contrary to our usual programming, during the month of july we will not be working on a specific skill or with a structured strength program. instead, we will be working in more variety into our strength exercises, and work on many different skills (although to different depth than when we emphasize a single skill for a full cycle). the goal of this month is mainly to have fun, experience many different movements, exercises, time domains and workout structures. it is not the optimal way to train year-round, but is important as a “routine breaker” from time to time.

have fun and train hard!

-coach yoni

Crossfit W.O.D

Strength:

1. Back squat 5x5xE.WT
2. Overhead squat 5-5-3-3-1-1

Skill: Strict HSPU

MetCon: “J.T.”

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

*ask coach for modifications