14 Jul CrossFit WOD, July 15, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
Workout Prep**
1 set
3 Medball Slams
4 Push Ups
5 Box Jump Overs
1 set
3 Medball Slams
4 Push Ups
5 Box Jump Overs
Metcon
Metcon (Time)
5 rounds
20 Sandball Slams (50/30)
20 Push-Ups
20 Box Jump Overs (20)
20 Sandball Slams (50/30)
20 Push-Ups
20 Box Jump Overs (20)
25 Min Time Cap
Auxillary Work
5 minutes
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups
* Practice the Kip, warm up the pull, Work up to box jump height
– into-
5 sets
5-8 Kipping Chest to Bar (no butterfly)
3 High Box Jumps
– Rest as needed between sets/Try and hit the box jumps right after pull-ups
You Go, I Go!
10 Plate Hops
100 ft Shuttle Run (50 Ft down 50 ft back)
– into –
2 sets
3 Med Ball Deadlifts (light)
3 Med Ball Slams (light)
5 Push-Ups
5 Low Box Jumps