CrossFit Workout 8/3/17 Thursday

Skills Hour with NFL Amy 
Thursdays through this summer
6:30 – 7:30 PM
This class is for anyone that has a specific CrossFit Skill that you wish to work on.  Amy will work on various Skills throughout the summer.  Talk to her at the gym and make requests  for the upcoming week.  It won’t by JUST skills.  You will get a great workout at the end of the hour as well.

General Warm-up

550 meter row

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 squats
10 pushups (various types)
10 ab thingies

Workout Specific Warm-u(start this at 20 past the hour)

EMOM for 15 minutes of:
12 KB snatches, light
12 overhead squats, the bar
A set of ring dips.

Workout (start this at 40 past the hour)

As many rounds in 20 minutes of:
300 meter run
15 overhead squats, 95 lbs/65 lbs
30 double-unders
15 burpees


Please make up a team lift from this week.


Please make up a team skills workout from this week.


Please make up a supplemental workout from this week.