CrossFit WOD, July 11, 2018

CrossFit WOD, July 11, 2018

07/11/2018

Warm-up
Lax Ball on 1-2 Trigger Points of:
– Calves
– Quads
– Glutes
Then,
50 Single Unders
20 Walking Lunges with a twist
20s Elbow Plank
20 Alt. Shoulder Taps
10s Side Plank Left + Right
20 Walking Lunges
50 Single Unders

Auxiliary Work
Double Under Practice:
Spend 5:00 Working on Drills to improve double unders

Metcon
Metcon (Time)
For total time:
50-40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
Rest 60s after each completed round.
30 Min Cap

Auxiliary Work
Accumulate:
5:00 of Light Tissue Work
+
150 Banded Pushdowns