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CrossFit WOD, July 8, 2024

CrossFit – Mon, Jul 8

Warm-up

General Flow 0:20 each

  • Grab DB + jump rope
  • Row
  • Spiderman
  • Downward dog + foot pedal
  • Push ups from knees
  • Row
  • Scorpions
  • Tempo push ups
  • Single unders
  • Row
  • DB crush grip floor press
  • Single-Single – double
  • Row
  • Single arm DB floor press (right)
  • Single arm DB Floor press (left)
  • Double unders

Specific Warm-up

DB Snatch

  • 0:20 of each
  • Alternating DB deadlift + shrug
  • Alternating DB high pull
  • Alternating DB push press
  • Alternating DB snatch

Bench Press

2×5 tempo empty bar bench press (32×1)

Strength
Bench Press (1×20)

10:00 for heavy set of 20 bench press

~50% of 1RM

Metcon
Spin Move (Time)

5 Rounds For Time:

50 Double Unders

25-20-15-10-5 Dumbbell Snatch (50/35)

15/12 Calorie Row

Time Cap: 18 Minutes

Accessory
Killer Core (Checkmark)

Killer Core

3 Sets For Quality:

10 Weighted Sit-ups

20 V-Ups

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