Complete individual warm-up prior to class.
The CFKillearn Warm-up
3 rounds of 10-15 reps of:
- Samson Stretch (15-30 seconds)
- Kettlebell Swing
- Walking Lunge w/PVC Overhead
- Handstand Push-up (5-7 reps)
- Strict Pull-up (5-7 reps)
4th of July: Red, Wod and Blue!
Foam Roll: Quads, Hammies, Adductors and Abductors
Skills & Technique: (Click below for links to more info)
Squat Clean 135/95 lbs
21-15-9 Reps for time.
Time Limit: 18 Minutes