CrossFit WOD, July 3, 2024

CrossFit – Wed, Jul 3

Warm-up

General Flow 0:20 each

CT Barbell Flow :15 – :20 each

Specific Warm-up

KB Swing Prep

Deadlift

5 Cued reps hips to above knee
- Hips back first in the descent
- Bar close
5 Cued reps above knee to mid shin
- Knees out of the way
5 Cued reps mid shin to standing
- Driving with the legs
- Shoulders and hips rise together until bar passes knee

Strength

Deadlift (1×20)

10:00 for 20RM… heavier than last week

Metcon

Wing-Ding (AMRAP – Rounds and Reps)

AMRAP 15:

50 Kettlebell Swings

50 Box Jumps (24″/20″)

50 Goblet Squats

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On the Minute [Starting at 0:00]:

5 Toes to Bar

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Kettlebell: (53/35) (35/25)

Accessory

Posterior Pump (Checkmark)

3-4 Sets For Quality:

8 Barbell Hip Thrusts

16 Double Dumbbell Romanian Deadlifts

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