CrossFit WOD, July 28, 2020

CrossFit WOD, July 28, 2020

7/28/20
7:30am MoFlow with Alyson

Warm-up
2 minutes any machine or run 2 laps
2 Rounds
5 air squats
5 push-ups
5 pausing supermans

1 Rounds
:30 second Front plank and both sides
child’s pose, cobra, hip stretch

Barbell
5 RDL’s, 5 Push press, 5 Push Jerks

Weightlifting
Push Press (Weight)
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks

Unbroken

Metcon
Metcon (Time)
15-12-9:
Push Press (115/85)
DB Box Step-Overs (50/35) (24"/20")

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")

ADV RX as written
RX DB 35/20 Push Press and Push Jerk (95/65)

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