CrossFit WOD, July 31, 2021

By
testing_admin
December 12, 2022
CrossFit WOD, July 31, 2021

7.31.2021



Warm-up

[3:00-12:00]
2 Rounds
2min Bike (60sec ez, 40sec mod, 20sec hard)
10/10 Single Arm Upright Rows
25ft/25ft SA Bottoms Up KB Carry
10/10 crossbody Single Leg RDL
8/8 Quadruped Thoracic Rotations

Specific Prep

[12:00-25:00]
With partner
P1: bike (start at easy pace and increase effort each round)
P2: 3 box step ups per leg + 3 push ups w/ 5s pause at top + 3 medball DL + 3 medball front squats
Rotate through 3 rounds of each

COACH:
Teach and then demo proper medball cleans
Coaching CUE: watch for bicep curls, and timing hips to open before pulling under the medball

Metcon


The Real Winston (Calories)

20:00 AMRAP
Partner 1: Cal Bike
Partner 2:
5 Box Jumps 24/20''
10 Medball Cleans 20/14#
10/8 Push-Ups

Open/RX+: 30/24" Box, 15/10 Push Ups
CC: Push/Threshold

Have fun today and aim to get more calories than your partner each round through!

The Real Winston (BUILD) (Calories)

20:00 AMRAP
Partner 1: Cal Bike
Partner 2:
5 Box Jumps 24/20'' -OR- 10 Box Step Ups
10 Medball Cleans 14/10#
10/8 Push-Ups with hands elevated as needed

Cool Down/Stretch

[50:00-60:00]
:30sec/side Pec Smash
1min/side Lat Smash
1min Upper to Lower Back Foam Roller
1min Quad Foam Roller

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