CrossFit WOD, July 14, 2022

December 12, 2022
CrossFit WOD, July 14, 2022



7 minutes @ warm up pace
1:00 cardio of choice
10 arm swings/direction
10 leg swings/direction
5/5 single leg RDL
5/5 cossack squat (unloaded)

Specific Prep

Set up for workout / sort out skills you plan to work on
COACHES: use this time to help you class find the right skills/progressions they should work on.
**Be mindful that we do have pull ups and bar muscle ups in Friday's metcon!



Beta Ray Bill (Calories)

10 rounds @ SUSTAINABLE Pace

90s Bike/Row/Ski/Jog
90s gymnastic skill practice (ie handstand walk, kipping, pistols, ring/bar dips, HSPU, plank holds, dip support holds, hanging from bar etc.)
Choose a pace on cardio that is sustainable for 1 hour, this shoul dfeel pretty easy

For gymnastics practice, the goal is to get quality practice/reps, not a high volume.

Cool Down/Stretch

childs pose 1:30
Thread the needle 30s/side
wrists stretch 30s/30s each direction

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