WOD

Mon, Jul 10 2023

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Welcome: Coach C
CrossFit 20230710Home WOD 202307101776 Pushup Challenge

CrossFit 20230710


(Time, Rx2, Rx3)
WARM-UP:
200m walk
:30 alternating hamstring scoops
:30 cossack squats
:30 runners stretch
200m run

SKILL/STRENGTH:
Every 2:00 for 4 sets:
3-5 squat snatches start w/ empty barbell, add load each set (not heavy)

WOD: 3 rounds for time
15 thrusters (95/65)
400m run

Rx2 75/55
Rx3 45/35, 200m run

INTENDED STIMULUS
7:00-10:00
Fast couplet with quick transitions
Thrusters in unbroken sets every round
Runs complete in 2:15 or less every round

STRETCHING:
1:00 foam roll quads
1:00 couch stretch/leg

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1st12:37 Rx3Julie A Mon, Jul 10, 2023
2nd13:11 Coach A Mon, Jul 10, 2023
1st10:43 Rx2Josh Mon, Jul 10, 2023
2nd12:45 Rx2Joe S Mon, Jul 10, 2023
3rd8:45 Rx3Coach C Mon, Jul 10, 2023

Katie A10:02 Rx2
Josh10:43 Rx2
Marcus11:52 Rx2
Joe S12:45 Rx2
Daniel O13:34 Rx2
Joanie16:12 Rx2
Tiffany W8:36 Rx3
Coach C8:45 Rx3
Carlos10:30 Rx3
Jenn11:35 Rx3
400m
Megan M11:35 Rx3
400m
Scott P11:43 Rx3
400m
Julie A12:37 Rx3
Patrick9:42
25#
Heather10:46
25#\400m
Coach A13:11
20# dumbbells/400m
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)