CrossFit WOD, July 25, 2019


Thursday 25/07/2019

Movement Prep
Metcon
2 Round EMOM
1 – 10 v Snaps into 20 hollow foot flutters
2 – 12 weighted sit ups
3 – 30 single skips 20 d/us
4 – 6 kips into 4 kip and regrip (be tempo as possible)

* this piece is about control and activation don’t rush it tempo is better than speed.

Metcon
Metcon (Time)
200 D/us
80 Wall balls 9/6
60 Push-ups
40/30 Calories
20 Bar muscle-ups
40/30 Calories
60 Ring Rows / Invert to increase the difficulty
80 Med ball squat cleans 9/6
200 D/us

* With remaining time work max distance tire push using a steady pace to work some leg endurance under fatigue.

Accessories
Metcon
ROW wod

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