Monday 7/25/2016

Warmup: 7 min AMRAP

  • 20 DU’s
  • 5 C2B Pull Ups
  • 10 Air Squats
  • 10 Push Ups

Skill: Take a few minutes to go over kipping HSPU.

BBW: Coaches will go over the technique of SDHP with PVC then unloaded barbell. Athletes will then have time to find a weight they can use for the WOD.



3 rounds for time:

  • 500 meter row
  • 10 SDHP (135/95)
  • 20 HSPU

*On the SDHP if you don’t get the barbell as high as your clavicle that is a no rep, so during the BBW find a weight that you can manage for the WOD.*



*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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Bellmore, NY 11710.
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