Friday 7/31/15

Friday 7/31/15

Read-“How Walking in Nature Changes the Brain” by Gretchen Reynolds.  More reasons to get off of concrete and onto grass…

We’re looking forward to seeing everyone supporting our Crews at Venture CrossFit (2160 Hills Ave Building 2 Suite G, Atlanta, Georgia 30318) tomorrow. 5 times, 3 workouts. It’s going to be a good day. 

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

With a partner:

20 Medicine Ball Chest Pass

Lift

Levels 2-4
5 sets
5 Bench Press (75%)
5 Barbell Row

Levels 0/1
5 sets
5 Kettlebell Floor Press 
5 KB Bent-over Row

 

Conditioning

Alternate with a partner:

A.
3 Rounds 

Upper Body Complex:
30 sec each for max reps

Battling Ropes – alternating 
Ring Rows 
Battling Ropes – double 
Push-ups

Level 0-2
Knee Push-ups are ok 

B.
12 Minutes (4 rounds max)

250 M Row 
15 Medicine Ball Overhead Throws