Warm-Up 

Complete 2 rounds of the following

• 25 Double Unders / Fast Singles or 2x Single Jump rope 
• 15 Air Squats 

Mobility 

• Lacrosse Ball roll across calves 90 seconds each leg – Start at 1:49 in video Watch first 3 minutes
• Lacrosse ball roll across forearms 90 seconds each arm – Watch Video 
• Lacrosse ball pectoral and front shoulder 90 seconds each side Watch video 

WORKOUT 

AMRAP-10 (As many rounds and reps as possible in 10 minutes) 

• 10 Burpees 
• 10 Chair Dips 

Please post rounds and partial reps to comments 

Mobility

Lacrosse ball on calf 90 secs each leg – Start at 1:49 in video Watch first 3 minutes

Lacrosse ball on foot for ankle mobility 90 secs each foot – Watch video 

Lacrosse ball scapula region – Upper Back – Watch first 3 minutes

Warm up 

complete 2 rds of the following 

• 200m run
• 10 air squats 
• 25 flutter kicks 

AMRAP 10 – Set clock for 10 minutes (complete as many rounds + partial reps in 10 minutes) 

• 10 double under jump rope or 20 single under
• 10 walking lunges 
• 10 sit-ups (ensure your sit-ups have full range of motion ) watch this video if needed substitute 25 flutter kicks to take pressure off lower spine if you experience any lower back pain. 

Please record the number or rounds + partial reps completed in 10 mins. 

Skills:

• Burpee
• Deadlift
• Strict Press / Chair Dip
• Double Under

Skill review: 

• Box squat 
• push-up 

Mobility:

• Psoas Lacrosse ball
• QL smash Lacrosse ball
• Scapula region (upper back) Lacrosse ball 

Warm Up: (2 rounds) 

• 200m run
• 10 Burpees
• 20 Double Unders

WORKOUT 

AMRAP-10 

• 10 deadlift 
• 25 double unders 

Workout #2 for week of July 21st 

Warm-Up (complete 2 rounds of the following movements)

• 20 jumping jacks 
• 20 arm circles forward & 20 backwards (small, medium and big circles)
• 5 push-ups 

Workout – AMRAP – 10 (Complete as many rounds as possible in 10 minutes) 

• 200m run
• 10 air squats
• 10 chair dips (watch this video on how to complete perfect chair dips) 

Watch the Games Streaming Live Online – NOW!!!!

http://games.crossfit.com

We will be cheering for Masters Athletes 45-49 Susan Stephens from CrossFit Diesel in Columbia, MD.  #TeamSusan

Check out Susan’s Games Swag! (Credit: Sara Sutz & Susan Stephens: for the photo)

Warm -up

• 20 jumping jacks
• 10 air squats
• 5 push-ups
• 10 air squats
• 20 jumping jacks

Workout

Set stop watch for 10 minutes

– AMRAP – 10 (Complete as many rounds and reps as possible in 10 minutes)

• 200m run (light jog) – Remember pose running (toe-ball-heel)
• 10 Walking lunges (Watch this video for a perfect walking lunge)  – Keep your chest up, hands by your side and keep the knee over the ankle with each step.  Each step counts as 1 rep.
• 10 sit-ups or 30 Flutter kicks (watch this video for perfect flutter kicks) 

Record the number of rounds + any partial reps to the comments section of this blog.  Please note if you completed sit-ups or flutter kicks.

Be sure to rest today and drink plenty of water.  

Warm-up 

• 200m run
• arm circles
• frankenstein kicks
• situps and box squats 

WOD (Workout of the Day) 

AMRAP-10 

• 10-Push-ups
• 10 – sit-ups 
• 10 – air squats

Athletes,

Everyday Fitness & Movement is receiving some professional web design and layout advice and we will be reorganizing the layout of our content to make it easier to find the information you seek.  All the information will remain, and may take an extra click to locate, but will be organized in a manner that will be easier to find.  More exciting things to come as we learn and adjust….

Our new 10 week sessions starts Sunday July 20th.  We actually will be running two sessions at 7:15-8:30 and 8:45 – 10am.  

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