WODIFY ACCESS  
DAILY WORKOUT LOGS  
Partners of BrewCity CrossFit  
 
HOMEABOUTGET STARTEDMEMBERSHIPSCHEDULECONTACT
CrossFit 7/30/2021
Warm-up
0:00-18:00 Coach's Brief/Warm Up
400 M Run or 500 M Row

2 Round
5 Inchworm
10 Air Squat
10 Cossack Squat

2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 Good Morning

2 Round
10 Iron Cross Stretch
10 Glute Bridge
10 Deadlift
Weightlifting
22:00-38:00 Strength
1a: Deadlift (3@70%, 3@80%, Max@90%)
Percentages based off of 5 RM from 7/7. Max set should be more than 3 reps.
1b: Ring Dips (3 x Max)
Scale to banded, foot assisted or box dips as needed
Metcon
38:00-42:00 Set Up For WOD
42:00-58:00 Workout
58:00-60:00 Clean and Sanitize Station
Metcon (AMRAP - Rounds and Reps)
AMRAP 15

15 Cal Row
12 DB Front Squats (50s/35s)[70s/45s]
9 Burpee Box Jumps (24/20)
BrewCity Home WOD
AMRAP 15

200 M Run
15 Goblet Squat
9 Burpee Box Jump
 
 
0
There are no comments for this workout.
 
 
 
 
 
 
 
 
SITE MAP
© 2013-2021 BREWCITY CROSSFIT. ALL RIGHTS RESERVED.
CONTACT
1539 W. ST. PAUL AVE.
MILWAUKEE, WI 53233
PHONE  414.207.7851
GET SOCIAL