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CrossFit WOD, July 2, 2024

CrossFit – Tue, Jul 2

Warm-up

General flow

  • :30 reverse lunge & reach
  • :30 Downward dog w/ foot pedal
  • :30 Pigeon right
  • :30 Pigeon left

Line drills

  • :15 Shuttle runs
  • :15 Quad pulls
  • :15 Shuttle runs
  • :15 Knuckle drags
  • :15 Shuttle runs
  • :15 Butt kickers
  • :15 Shuttle runs
  • :15 High knees
  • :30 Bike
  • :30 row

Test 4 Shuttle Runs

Metcon
Equilateral (AMRAP – Reps)

10 Rounds:

1 Minute Row Calories

1 Minute Bike Erg Calories

1 Minute Shuttle Runs

1 Minute Rest

Score: Lowest Round of Reps

Accessory
Gun Show (Checkmark)

Gun Show

A) 8×8 Double Dumbbell Curls (Rest 30 Seconds)

B) 100 Banded Tricep Pressdowns

* Complete All (A) Before (B)

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