24 Jul CrossFit WOD, July 25, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm up Lower Body
With a barbell + Green band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Weightlifting
Front Squat (Weight)
Chin Ups (Max reps)
Strict Chin Up:
– Max Weight
– Max Weight
* Rest as needed between sets *
Metcon
Metcon (Time)
For Time:
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar
Time Cap 12 Min
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar
Time Cap 12 Min
– Heavy Single
* Rest as needed between sets *