WODs

CrossFit WOD, August 7, 2020

By August 2, 2020No Comments

Lithium

Warm-up
Warm-up
Coach’s Choice

Metcon
Lithium (6 Rounds for reps)
30 Min EMOM:

Min 1 – 100m Run
Min 2 – 50m DBall Carry
Min 3 – 25 DB Russian Twist 20/15#
Min 4 – 40 Mountain Climbers
Min 5 – REST

Rx = 70/50# DBall
Rx+ = 100/70# DBall

* STIMULUS * Push the runs. Unbroken carry. One end of DB touches the floor for twist.

Mods –
1.) 100m Row/300m Bike
2.) Carry weight
3.) DB weight/Unweighted twist
4.) Elevated climbers

Extra Work
Metcon (Time)
3 sets:

Push-up x 12 reps, rest :30
Hollow Hold x :30-:45
Rest as needed