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June 11 - June 16


CrossFit 101 Class: Join us for our next 101 Class June 18, 19 and 21 from 7:00 – 8:00 pm. Email lindsey@crossfitflowermound.com to register.

Monday, June 11

Happy birthday Riley!

A1. Back Squat
3 x 6 at 83% of 6RM

A2. Strict Pull-ups
3 x 80% of 3 Set Test

B. Each row for time, rest between as needed:
1k Row
500m Row
250m Row

 

Tuesday, June 12

A1. 30 Tempo Ring Rows

A2. Hip Hinge: Glute Ham Raises
3 x 80%

Press: Handstand Push-ups
3 x 80%

B. 4 Rounds:
30 Wall-balls (20/14)
20 DB Snatches (50/35)
10 Burpees

 

Wednesday, June 13

A. Clean and Jerk
EMOTM x 10
1-2 Reps , go up from last week

B. With a Partner:
1 Mile Run
50 HSPU
50 Toes to Bar
50 Chest to Bar Pull-ups
1 Mile Run
*25:00 Cap

 

Thursday, June 14

A. Hip Hinge: Deadlift
5 x 3 at 85% of 1RM

Press: Push Press
3 x 6 at 83% of 6RM

B. AMRAP 30:00
50ft Overhead KB/DB Carry
50-75 Double Unders
100ft Front Rack Carry
32 Tempo Push-ups
32 Step-ups

 

Friday, June 15

A. Hip Hinge: Goodmornings
4 x 12-15

Press: Shoulder Press
5 x 3 at 85% of 1RM

B. 4 Rounds:
4 Squat Cleans (185/125)
200m run
*6:00 Cap

 

Saturday, June 16

Happy birthday Regan, Elizabeth, and Erica!

A. Make-up Strength Work

B. 2 Rounds:
AMRAP 5:00
20 Box Jumps
15 Push-ups

Rest 2:00

AMRAP 5:00:
20 Calorie Row
7 Burpees over Rower

Rest 2:00

Earlier Event: June 2
June 4 - June 9
Later Event: June 17
June 18 - June 23