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CrossFit WOD, July 11, 2024

CrossFit – Thu, Jul 11

Warm-up

0:30 bike
0:30 Alternating spiderman
0:30 Scorpions
0:30 Bodyweight goodmornings
0:30 bike
0:30 Tall plank
0:30 Downward dog
0:30 up down planks
0:30 bike
0:20 hand release push ups from knees
0:20 Tempo push ups
0:20 Hand release push ups

Specific Warm-up

KB

:20 Alternating Single Leg Deadlifts
:20 Kettlebell Deadlifts
:20 KB Hip Hinge & Pop
:20 KB Russian Swings
:20 KB American Swings

Primer

5 Kettlebell Swings
5 Hand Release Push-ups
10/8 Calorie Bike Erg

Metcon
Let Loose (Calories)

5 Rounds x AMRAP 5

30 Kettlebell Swings (53/35)

30 Hand Release Push-ups

Max Calorie Bike Erg

Rest 2 Minutes Between Rounds

Accessory
Metcon (Checkmark)

3 Rounds

100’ Heavy Farmers carry

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