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Training for Thursday, July 12th

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Warm Up
Group Circle
3 Rounds
3 Inchworms with Push Up
6 Banded Good Mornings
6 Jump Squats
6 Beat Swings

Functional Bodybuilding (11:00)
Supersets of 6 KB Floor Presses into a Turkish Get Up
*Start lying on the floor with KB in one hand in TGU starting position.  Perform 6 Floor Presses (1-arm bench press on floor), and on the 6th rep, keep the arm locked out and perform a TGU on that side.  Alternate arms when you get back to the floor.

Workout of the Day
Cascade Classic Qualifier Workout
7 Rounds for Time
5 Deadlifts
10 Toes to Bar
15 Wall Balls 20/14 (10′ Target men and women)
Rx: 275/185, Masters: 225/155, Scaled/Teens: 185/135



Cardio CrossFit (7am, 12pm, 6pm)
7 Rounds for Time
10 KB Floor Presses 53/35 (5 each arm)
10 Bodyweight Deadlifts
10 Toes to Bar
20 Wall Balls 20/14

Cool Down
10 Iron Crosses
10 Scorpioins
1:00 Raised Leg Hamstring Stretch each side
Forearm Stretches and Self Massage
1:00 Trap + Shoulder Smash each side