CrossFit WOD for Tuesday 7-11-2017

WOD

Jul 10, 2017

Strength/Skill: After Metcon. Hammy/glute work. Metcon: Move, breathe, pace. Moderate intensity. Maximize efficiency w/ T2B by breaking in to sets. 

Warm Up

Game Time! Then: 20 JJ, 10 Push Ups, 20 Sit Ups, 10 Step Ups, 20 Walking Lunges

Mobility

Foam Roll for 60s each: Quads, IT Bands, Lats

METCON- 26 min AMRAP:

  • 500m Row
  • 12 Burpees
  • 12 T2B
  • 12 Box Jumps 

Accessory/Finisher – 60s between movements:

1) Russian Swings, 3×15 AHAP
2) Seated Lateral Raise, palms facing forward 3×15

 

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Compliments of CrossFit

“If you focus on results you will never change. If you focus on change you will get results.”

–¬†Jack Dixon