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WOD

CrossFit WOD, July 24, 2021

By July 23, 2021No Comments

7.24.2021

Warm-up
[3:00-15:00] 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 SL RDL
8/8 Quadruped Thoracic Rotations

Metcon
Slingshot (Time)
12 Rounds for Time (6/Partner) [FIRM 30:00 time cap)
5 HSPU (kipping ok) up to 2 abamts
7 Burpee Box Jump Overs 24/20”
7 Toe To Bar
12/9 Cal Assault Bike Sprint

Open/RX+:
12 Rounds for Time (6/Partner)
5 Strict HSPU
7 Burpee Box Jump Overs 24/20”
9 Toe To Bar
12/9 Cal Assault Bike Sprint

CC: Sprint
Time Domain: 24:00-30:00
Time Cap: 33:00

Goal today is to work on quick hard sets of manageable rep schemes for gymnastics and finishing off with a hard bike sprint before tagging partner to complete next round. This will feel like you are trying to outpace your partner on a workout like this and it will definitely get the heart rate high.

Slingshot Build (Time)
12 Rounds for Time (6/Partner) [FIRM 30:00 time cap)
5 DB Strict Press
7 Burpee Box Jump Overs 24/20” (Can Step)
15 Abmat Sit-Ups
12/9 Cal Bike

Cool Down/Stretch
[58:00-65:00] :60/:60sec Scorpion Stretch
:30/:30 Thread the Needle
:60sec Childs Pose
:30sec/:30sec Iron Cross Stretch

Accessory Work
Metcon
3 Rounds, for Quality
20 Alternating Landmine Trunk Rotations
10/10 Paloff Press
20sec Hollow Rocks

Conditioning EXTRA
Metcon (Time)
For Time
50/40 Cal Bike
50/40 Cal Row
40/32 Cal Bike
40/32 Cal Row
30/24 Cal Bike
30/24 Cal Row

R: 3:00
x 3 Sets

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