11 Jul CrossFit WOD, July 12, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Jul 12
Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
Auxiliary Work
All Levels:
Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell.
* Aim for 3 sets of 8-10 reps on each leg.
Advanced: Box Pistol Squats (Goal should be to heel in front of the body)
Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)
Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)
2:00 Row (increase pace every 30-seconds)
2:00 Run (increase pace every 30-seconds)
-into-
3 sets:
10 Roll and Reach
10 Iron Cross
10 Scorpions
5 Up Downs
2. Workout Prep
1 set:
100m Row (at workout pace)
100m Run (at workout pace)
2 Burpee Over Rower