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Tuesday June 16, 2015 CrossFit Stapleton- Denver, CO

7 Week Mobility Challenge

| 7 Green Lights |

Day 8





A. Four sets of:
Box Step-Ups x 8 each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 each arm
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges

*Want a bigger challenge? Use dumbbells or kettlebells instead. Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.



3 Rounds for Total Reps:
1 Minute Wallballs (20/14)
1 Minute KB Swings (55/35)
1 Minute Burpees
1 Minute V-ups
1 Minute Rest
MyZone: Yellow/Red

Rest 3… then…

For Time:
500m Row
40 Mountain Climbers
30 Double Unders (sub Stick Jumps)
20 Squats
10 Pushups
MyZone: Sprint/ Red – As fast as possible

Rest to recovery and go again

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