Weekly CrossFit & Function 07/21/25- 07/27/25

Monday 07/21/25
CrossFit & Function:
7 Rounds:
1 Round Bear Complex (135/95)
800m Bike Erg
*Rest 2 minutes after each set
**can add weight after each round

Tuesday 07/22/25
CrossFit
5 Rounds:
300m run
20 Single-Arm Alternating Kettlebell Push Presses
:30 Hollow Hold
50 Double Unders

Function:
5 Rounds:
300m run
10 KB Z-press
:30 Hollow Hold
20 Lateral Hops over Parallettes

Wednesday 07/23/25
CrossFit:
Weighted chin-up x 3-5 reps
rest 2 minutes x 3 sets

Function:
Eccentric Pull-ups x 3-5 reps
rest 2 minutes x 3 sets
+
CrossFit & Function:
“Tabata Something Else”
:20on/:10 off for 8 intervals
Tabata Pull-Ups
rest 1 minutes
Tabata Push-Ups
rest 1 minute
Tabata Sit-Ups
rest 1 minute
Tabata Air Squats

Thursday 07/24/25
CrossFit & Function:
Every 4 minutes for 32 Minutes
Intervals 1,3,5,7
200m Bike Erg
10 Front Squats 135/95

Intervals 2,4,6,8
100m Ski
10 Deadlifts 135/95

Friday 07/25/25
CrossFit:
Lynee:
5 Rounds Max Reps:
Bodyweight Bench Press
Pull-ups
rest at least 3 minutes between rounds

Function:
5 Rounds
Max Reps DB Floor Press (50/35)
Max Reps Pull-ups
rest at least 3 minutes between rounds

Cashout:
100 Band Facepulls

Saturday 07/26/25
CrossFit & Function:
30 Clean and Jerks 135/95
2,000/1,800m row
*partition however you’d like

Sunday 07/27/25
CrossFit &. Function:
5 Sets
500m Ski
20 Toes to Bar
25 Box Jumps (24/20)
30 Sumo KBDL (70/53)

*work partitioned however