WOD
 | Thu, Jul 27 2023 |  |
 | Sat, Sep 16, 2023 at 8:00am New Kids in the Box |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230727 | Home WOD 20230727 | 1776 Pushup Challenge |
CrossFit 20230727(Reps, Rx2, Rx3) WARM-UP: 200m walk 10 alternating spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 10 single-leg toe touches/leg 20 alternating reverse lunges :30 mountain climbers 10 unweighted good mornings 20 walking lunge steps :30 up-downs SKILL/STRENGTH: 10:00mins to work up to heavy set of 4 front-rack step-back lunges from a rack WOD: AMRAP x 8mins 8 left-arm single-DB front-rack step-back lunges (50/35) 8 right-arm single-DB front-rack step-back lunges 48 double-unders Rx2 35/25, 1:00 double-under attempts Rx3 12 alternating step-back lunges, 24 penguin taps INTENDED STIMULUS 4+ rounds This is a FAST AMRAP - Hit it hard from the start and not let up for the full 8:00 Catch your breathe, then try for unbroken sets of double-unders STRETCHING: :30 tibialis anterior (shin muscle) foam roll/side :30 calf stretch/side
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