Monday

Prep work
400M Run
2X:30 each
table top stretch-On the box
couch stretch

WOD
A.
Front squat 1-1/4 or Front squat
8X2
15 min time cap (perfect form focus on speed out of the bottom)

B.
10 min amrap
5 Power snatch 135/95
10 Burpee over the bar

C.
400M cool down
2X
:30 Dead hang from bar
1:00 Butterfly stretch

 

Tuesday
Happy Birthday to the United States of America!

Prep Work
Teams stretch

A.
Team workout
“1776”
17 Power cleans
76 Air squats
After each round do a sled push 60M

40 min AMRAP

B.
Cool down your choice

 

Wednesday

Prep Work
2X50′
High knees
Butt kickers
Bounding
walking High kicks
Carioca
+
200M Run

WOD
A.
20 Min AMRAP
Run 400M
rest 1 min
Row 500M
rest 1 min
Work at a manageable pace

B.
3X1:00 each
Calf stretch
Couch stretch
Figure 4 stretch

Thursday

Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at –2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

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