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CrossFit WOD, July 5, 2024

CrossFit – Fri, Jul 5

Warm-up

General Flow 0:20 each

  • Grab Medballs
  • Pigeon (right)
  • Pigeon (left)
  • Childs pose
  • Downward + upward dogs
  • Bootstraps + reach overhead
  • Tall Plank hold
  • Tempo push ups
  • Alternating lunge + reach overhead
  • Hollow rocks
  • Air squats
  • Sit ups
  • MB deadlift
  • MB front squat
  • MB shoulder press
  • MB thruster
  • Wallballs

Specific Warm-up

Row

  • :30 slow row
  • :45 moderate row
  • :30 workout effort row

Back Squat

  • 5 Goodmornings
    • Focus on gripping the ground with the foot throughout
  • 3 Cued back squats
    • “Squat and hold”
    • Focus on gripping the ground with the foot throughout
  • 3 Cued back squats
    • “Squat and hold”
    • Focus on an upright torso in the squat

Strength
Back Squat (1×20)

10:00 for 20RM (heavier than last week)

Metcon
Balls and Strikes (Calories)

On the 3:00 x 5 Rounds:

10 Wallballs

15 Push-Ups

20 Abmat Sit-ups

Max Calorie Row

Medicine Ball: (20/14)

* Score Lowest Round of Calories

Accessory
Gun Show (Checkmark)

Gun Show

A) 8×8 Strict Dips (Rest 30 Seconds)

B) 100 Banded Biceps Curls

* Finish All 3 Sets of (A) Before Advancing To (B)

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