CrossFit WOD, July 25, 2024

General Flow

• 1:00 Bike (easy pace)
• 0:30 childs pose
• 0:30 scorpions
• 0:30 Downward dog
• 1:00 bike (moderate pace)
• 0:30 tall plank
• 0:15 toe taps
• 0:15 shoulder taps
• 0:15 push ups
• 1:00 bike (hard)

Specific Warm-up

• 10 scap retractions
• 5 Dead hang to lat active pulls
• 5 Jumping negative pull ups
• Focus on a slow and controlled negative
• Mod to ring rows if needed

Floor Press

• 0:15 DB press out hold (hold DBs in the top of the press)
• 0:15 Crush grip press
• 0:15 Single arm press (right)
• 0:15 Single arm press (left)
• 0:15 floor press