Monday 9/25/23

CrossFit 7x7
September 28, 2023
Monday 9/25/23

Every 4 minutes for 16 minutes ( 4 sets) complete:

1) 10 back squats @ RPE 7 or @65-70% 1RM *Try to stay at same weight for all 4 sets. Go a little heavier than last week.

2) 8/side db bent over rows (1 sec pause at top, controlled lower)

B) 4x2 minutes on 1 minute off:

50 double unders

20 wallballs (20/14lb)

Then max toes to bar in remaining time


50 high single unders

Kipping heels above hips or V-ups/tuck-ups

If not getting at least 30 seconds for toes to bar in first few rounds, reduce wallballs to 15 reps

Continue Reading

pushpress gym management software for boutique gyms and fitness studios