21 Jul CrossFit WOD, July 22, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Workout Prep
2 rounds (together)
10ft Synchro Walking Lunge
4 Burpee Box Jump Overs (2 each)
10ft Synchro Walking Lunge
4 Burpee Box Jump Overs (2 each)
Metcon
Metcon (Time)
Teams of 2
3 Rounds
200ft Synchro Walking Lunge
40 Burpee Box Jump Overs (24/20)
3 Rounds
200ft Synchro Walking Lunge
40 Burpee Box Jump Overs (24/20)
16 Min Cap
Weightlifting
Dumb Bell Bench Press (Weight)
Alt. DB Bench
4 sets: 10 – 12 reps (each side).
Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep.
4 sets: 10 – 12 reps (each side).
Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep.
"Rowling" (5 sets each)
* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *
* Max Penalty is 5