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CrossFit WOD, July 17, 2019

16 Jul CrossFit WOD, July 17, 2019

Posted at 20:00h in Work out of the day by

07/17/2019

Warm-up
Run 400 Meters
Then,
3 Rounds of: 20s on/:10off
1a) Hollow rocks
1b) Air Squats
1c) Wall Walks
1d) Kip swings

Gymnastics
EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 KBS (53, 35)(70/53)
10 T2B
400 Meter Run

Auxillary Work
Rollback Triceps Extensions: 4 x 12. Rest 60s.