WODs

CrossFit WOD, July 3, 2020

By June 28, 2020No Comments

200703

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon (Weight)
9 Min EMOM:

Min 1 – 10 DB Side Raises (each arm)
Min 2 – 10 Single Arm Seated DB Press (5/5)
Min 3 – 8 V-ups/Tuck-ups

* Same weight for all 3 sets. Can do both arms at the same time
** 10 total. Same weight all 3
*** Modify as needed

Metcon
200703 (5 Rounds for reps)
5 Rounds for completion time:

In 3 minutes:
200m Run
10 Toes to Bar
30 Mountain Climbers
* Rest remaining time *

Rx+ = Toes to Bar
Rx = V-ups

* STIMULUS * Gently push the run. Feel free to mix and match the T2B and start working on the bars again. Score is completion time of each round.

Mods –
1.) 200m Row/6oom Bike/1 min max cardio
2.) Tuck-ups/Sit-ups
3.) Elevated mountains

Extra Work
Metcon (3 Rounds for reps)
3 sets –

:30 work, :10 rest
Flutter Kicks
Hollow Hold
Superman Hold