WOD

CrossFit WOD, July 1, 2020

By June 30, 2020 No Comments

1.3

Warm-up
400m Run @ Conversational Pace

50′ Toe Walk
50′ Heel Walk
50′ Heel to Toe Walk
50′ High Knee
50′ Butt Kick
50′ Lateral Shuffle, Left
50′ Lateral Shuffle, Right
50′ Carioca, Left
50′ Carioca, Right
50′ Skip

Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP:
200m Run
100m Farmer Carry

Note:
100m run = 1 rep
50m farmer carry = 1 rep

Move at a sustainable pace. This workout is all about pacing, but will definitely tax your grips and your lungs. The goal for Wednesdays is getting in blood flow and limiting the amount of contractions.

Metcon
Kettlebell Front Rack Hold

3 x 60 Seconds, Rest 60 Seconds

Cool Down
10 Minute Walk @ Conversational Pace