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WOD

CrossFit WOD, July 30, 2022

By July 29, 2022No Comments

7.30.2022

Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Row
10 Scapular Pull-Ups
10 Kip Swings
20 Alt V-Ups
5 No Jump Burpees

Specific Prep
Prep [15:00-25:00] Cal Row: This focus for today is connection through the entirety of the stroke. We are looking to maintain a straight chain path and connect the stroke as legs, then body, then arms as we finish to the sternum.
PREP
Practice "race start"
5 calories at moderate
5 calories at workout pace
5 calories at faster than workout pace

Toe to Bar:
PREP
15s active hang
3 slow lower strict Toes to bar -or- straight leg raise as high as you can (both with as much control down as possible
5 kip swings
5 kipping T2B or KTE or Straight leg raise

Burpee Box Jump Overs : Focusing foot movement today. try to limit extra steps/shuffles
PREP
3/3 box step ups
3 burpees in front of box (step or jump back/forward)
3 Slow Burpee Box Jump overs – Practice pivot on box w/ BIG step back so feet are in position for next burpee
3 BBJO’s at workout pace

Metcon
[25:00-45:00]
Head Like A Hole (AMRAP – Rounds and Reps)
20:00 AMRAP, w/Partner
50 Cal Row
40 Toes to Bar
30 Burpee Box Jump Overs 24/20"

*Partition between partners in the best way you can

Open/RX+: 30/24" box

Head Like A Hole (BUILD) (AMRAP – Rounds and Reps)
20:00 AMRAP, w/Partner
40 Cal Row
30 Abmat Sit-Ups
20 Burpees Box Step Overs 20/12"