CrossFit – Tue, Jul 23
General Warm-up
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 unweighted good mornings
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 inchworm + push-ups
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
240723 (Time)
– RX –
For time:
100-calorie row
100 box jump-overs (20/24 in)
1,000-m run
– INTERMEDIATE –
For time:
75-calorie row
75 box jump-overs (20/24 in)
800-m run
– BEGINNER –
For time:
60-calorie row
50 box step overs (20/24 in)
800-m run
Skill Work (AMRAP – Rounds and Reps)
Post-workout:
8 sets:
:20 double-unders
:10 rest
Stretching
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (Time)
For time:
1,000-meter run
100 box or object jump-overs (20/24 in)
1,000-meter run
