CrossFit WOD, July 23, 2021

CrossFit WOD, July 23, 2021

Friday

Warm-up
2:00 Jump Rope
-into-
6 min AMRAP
100m jog
10 scap pullups
5 Kettle bell Swings (eye level)
5 bird dogs (each side)
5 dead bugs (each side)

Workout Prep
2 sets
100m Run (workout pace)
7 Kettle Bell Swings
5 Pull Ups

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting
Power Snatch x1 OHS x 2 (Weight)
Every 90 Seconds for 7 Sets at between 70-80% of your Power Snatch

Auxillary Work
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)