30 Jun CrossFit WOD, July 1, 2022
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Metcon
Metcon (Time)
Partner Throwdown Friday
1000/850m row (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)
1000/850m row (split)
1000/850m row (split)
100 double unders (each, at the same time)
50 Synchro Dumbbell Front Squats (50s/35s)
100 double unders (each, at the same time)
1000/850m row (split)
Time Cap 22 Min
Individual Option:
500/450m row
100 double unders
50 Dumbbell Front Squats (50s/35s)
100 double unders
500/450m row
1 min row (easy pace)
30-sec single/double unders
5 deadbugs (each side)
10 Double Dumbbell Front Squats (light)
2. Workout Prep
2 sets: (with partner)
100m Row (each)
10 Double Unders (each)
5 Synchro Dumbbell Front Squats