27 Jul CrossFit WOD, July 28, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Fri, Jul 28
Warm-up
Weightlifting
Deadlift (1 x 1)
Build to a heavy single deadlift in 20 Minutes
Handstand Push-ups (find a max set of strict HSPU
Kipping HSPU if you can’t do strict )
Metcon (Time)
4 sets
2 Rounds
12 Kettlebell Swings (53/35)
12 Toes to Bar
12 Abmat Sit Ups
-Rest 1:00 between sets-
Time Cap 25 Min
6 min AMRAP
30-second Bike (easy pace)
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
2. Strength Prep
Partner up and rotate between these two movements:
Build to a heavy single deadlift
Find a max set of strict HSPU