The next post will be 7\/7, next Monday. Have a safe and fun 4th of July!<\/p>\n\n\n\n
Warm Up:<\/p>\n\n\n\n
Warmy+ <\/p>\n\n\n\n
4×4 Deadlift + 6 Step Ups + Run baseline to baseline<\/p>\n\n\n\n
Xfit WOD:<\/p>\n\n\n\n
For time:<\/p>\n\n\n\n
Station #1, 10 minute time cap:<\/p>\n\n\n\n
10 Burpee Box Jump Overs + 10 Deadlifts (135\/95), P1 works one exercise while P2 works the other. Switch only when partner has finished the Rx’d rep count<\/p>\n\n\n\n
Rest 1 minute…then<\/p>\n\n\n\n
Station #2, 10 minute time cap:<\/p>\n\n\n\n
Death by KB squat – P1 completes 1 KB squats then holds in bottom position squat while P2 completes rep. P2 then holds bottom position squat while P1 completes 2 reps then holds bottom position while P2 completes the Rx’d rep count…etc. until time expires (53\/35)<\/p>\n\n\n\n
Rest 1 minute…then<\/p>\n\n\n\n
Station #3, 10 minute time cap:<\/p>\n\n\n\n
P1 completes 3 Power Cleans, 3 Front Squats and 3 Push Presses (95\/65) while P2 completes 1 round of “Cindy” (5 pull ups, 10 push ups and 15 squats). Once both partners finished their Rx’d rep count, switch.<\/p>\n\n\n\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
The next post will be 7\/7, next Monday. Have a safe and fun 4th of July! Warm Up: Warmy+ 4×4 Deadlift + 6 Step Ups + Run baseline to baseline Xfit WOD: For time: Station #1, 10 minute time cap: 10 Burpee Box Jump Overs + 10 Deadlifts (135\/95), P1 works one exercise while P2 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[3],"tags":[],"class_list":["post-9018","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2ls","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9018","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9018"}],"version-history":[{"count":2,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9018\/revisions"}],"predecessor-version":[{"id":9020,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9018\/revisions\/9020"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}