Tuesday, June 19, 2018

Let’s welcome Mr. Peter Pham. Peter recently completed our fundamentals program with Coach Collin. Peter comes from a very active background, he’s very interested in the concepts of CrossFit and is excited about improving his fitness. Let make sure to give him lots of support. Make sure to say hi and introduce yourselves if you have not already.
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Welcome aboard Peter!!
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Performance
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A) “Candy”
5 Rounds for Time:
20 Pull ups
40 Push ups
60 Air Squats
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OR
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“Maggie”
5 Rounds for Time:
20 Handstand Push ups
40 Pull ups
60 Pistols, alternating legs
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Intermediate
A) “Candy”
5 Rounds for Time:
15 Pull ups
30 Push ups
45 Air Squats
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OR
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“Maggie”
5 Rounds for Time:
12 Handstand Push ups or Box Handstand Push ups
24 Pull ups
36 Box Pistols, alternating legs
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Fitness
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A) “Candy”
5 Rounds for Time:
10 Pull ups or Jumping Pull ups
25 Push ups or Knee Push ups
40 Air Squats
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FitCamp
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A) For Time:
50-40-30
Single Arm DB Push Press
Single Arm DB Lunge
**75’ Box Push w/DB on Box to begin and end workout, as well as in between each set of PP and Lunges
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B)EMOM for 10 mins:
40 sec Weighted Glute Bridges w/ 5 sec pause at top
40 sec Plank Hold

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