CrossFit WOD for Tuesday 7-25-2017


Jul 24, 2017

Strength/Skill: After Metcon – all for quality not load/quickness. Metcon: Hero workout that focuses on pacing during the runs. The bodyweight movements will serve as recovery. Pacing should be around 80% effort.

Warm Up

400m Run then: Dynamic 


LAX Ball x 60s each side on calves, 60s Calf stretch each side

METCON- Hero WOD “Michael” 3RFT (25 min cap):

  • 800m Run  
  • 50 Back Extensions or Supermans
  • 50 Abmat Sit Ups 


1) Single Leg RDL 3×10 each 
2) KB or DB Split Squat 3×10 each 
3) Accumulate: 100 Banded Hip Flexor Pulls

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

–¬†Jack Dixon