July 22, 2024
0 minute read
Tucker Kistner

CrossFit WOD, July 23, 2024

CrossFit – Tue, Jul 23

Warm-up

General Flow

0:20 calf stretch (right)
0:20 calf stretch (left)
0:20 upward dog press ups
0:20 spidermans
0:20 row (32 s/m)
0:20 line hops (forward back)
0:20 sit ups
0:20 row (28 s/m)
0:20 line hops (side to side)
0:20 v ups (or single leg v ups)
0:20 row (24 s/m)

‍Specific Warm-up

:20 High Singles
:20 Fast Singles:
:20 Single-Single-High Single
:20 Single-Single-Double
:30 Practice

DB Flow 0:15 Each

DB deadlift (right)
DB deadlift (left)
DB swing (right)
DB swing (left)
DB push press (right)
DB push press (left)
DB hang snatch (right)
DB hand snatch (left)

Primer

20 Double Unders
5 AbMat Sit-ups
5/4 Calorie Row
3 Dumbbell Hang Snatch (R)
3 Dumbbell Hang Snatch (L)

Metcon

Doubled Over (Time)

3 Rounds For Time:

80 Double Unders

50 AbMat Sit-ups

30/24 Calorie Row

10 Dumbbell Hang Snatch (R)

10 Dumbbell Hang Snatch (L)

‍

Rest 3 Minutes Between Rounds

‍

Dumbbell: (70/50) (50/35)

‍

Time Cap: 30 Minutes

Accessory

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.