02 Aug CrossFit WOD, August 3, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Aug 3
Warm-up
Weightlifting
Back Squat (Weight)
Every 2:00 (10:00)
5 Back Squats
Start at 60% of 1RM and build to a moderately-heavy set (75-80%).
Metcon (AMRAP – Reps)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Strict Handstand Push-Up
Score reps of HSPU + Strict Pull Ups
3 sets
40-second Row
20-second Single Unders
5 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 Scap Pull Ups
5 Pike Push Ups
2. Workout Prep
1 set
10 Single Unders
2 Strict Pull Ups
-rest 30-seconds-
5/4 Calorie Row (workout pace)
2 Strict Handstand Push Ups