13 Jul CrossFit WOD, July 14, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Workout Prep
2 sets
10 sec. Assault Bike (at workout pace)
10 sec. Row (at workout pace)
1 Wall Walk (Half-way up set 1)
10 sec. Assault Bike (at workout pace)
10 sec. Row (at workout pace)
1 Wall Walk (Half-way up set 1)
Metcon
Metcon
Workout:
Tabata Calorie Assault Bike (8 rounds)
– Rest 2:00 –
Tabata Calorie Row (8 rounds)
– Rest 2:00 –
Tabata Wall Walks (8 rounds)
Tabata Calorie Assault Bike (8 rounds)
– Rest 2:00 –
Tabata Calorie Row (8 rounds)
– Rest 2:00 –
Tabata Wall Walks (8 rounds)
Auxillary Work
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
1-minute Assault Bike (easy pace)
1-minute Rowing (easy pace)
10 goblet squats (lightweight – build across but stay light)