CrossFit WOD, August 2, 2024

CrossFit – Fri, Aug 2

Warm-up

Line Drills 25’ each

Specific Warm-up

Wall ball

Back Squat

Strength

Back Squat (3×3)

On the 3:00 x 3 Sets:

3 Back Squats

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* 3 Second Pause

* Build In Weight

Metcon

Ballin (Time)

For Time:

800 Meter Run, 40 Wallballs

600 Meter Run, 30 Wallballs

400 Meter Run, 20 Wallballs

200 Meter Run, 10 Wallballs

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Medicine Ball: (20/14)

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Time Cap: 18 Minutes

Rx+ Sub run for 10-8-6-4-2 BMU

Accessory

Shoulders (Checkmark)

Bulletproof Shoulders

3-5 Sets For Quality:

10 Seated Barbell Z-Press *10 Second Hold at Top

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Rest 2 Minutes Between Sets

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