CrossFit WOD, July 25, 2019

24 Jul CrossFit WOD, July 25, 2019

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

07/25/2019

Warm-up

3 Rounds of:
10 Green Band Walks Left
10 Green Band Walks Right
10 Banded Goodmornings
*10 seconds of softball or lax ball in each glute.
Then grab barbells and complete:
7 Sumo Stance RDLs
7 Front Rack Reverse Lunges
10 Dynamic Pigeon Poses each side
*Add light weight to bar
5 Sumo Deadlifts

Weightlifting

Sumo Deadlift (Weight)

1) Sumo Deadlift 6 x 3 @60%, every 60s.
– reset on each rep
– Based off of 1RM Sumo Deadlift

Box Jumps (Max reps)

Seated Dynamic Box Jumps: 8 x 3, every 60s.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

11 Min Cap.
Last tested on 2/14