CrossFit WOD, July 1, 2024

General Flow 0:20 each

• Jumping jacks
• Arm circles
• Arm wraps
• Truck twists
• Jumping jacks
• Alternating spidermans
• Downward dogs
• Scorpions
• Mountain climbers
• Soccak squats
• Push ups

Jump rope FLow 0:30 each

• Easy jump rope
• Single – single – big jump single
• Single – single – double
• Double unders

Specific Warm-up

DB Flow

• 0:20 Alt. DB deadlifts
• 0:10 DB deadlift + shrug (right)
• 0:10 DB deadlift + shrug (left)
• 0:10 DB push press (right)
• 0:10 DB push press (left)
• 0:20 Alt. DB snatch
• 0:20 double DB front squat
• 0:10 single arm DB thruster (right)
• 0:10 single arm DB thruster (left)

Strict Press

• 3 Cued reps
  • Focus on “cylinder of strength” + Squeezed legs, butt, & stomach.
• 3 Cued reps
  • Focus on chin back first.