WOD
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CrossFit 20240705(Rounds) WARM-UP: 200m walk 3 sets: – Row, bike, or jump :30 easy pace :30 moderate pace :30 fast pace :30 rest 2 sets: 5 elbow-to-instep/leg 10 good mornings 10 alternating step-back lunges 10 alternating single-leg toe touches 10 up-downs 5 inchworm + push-ups SKILL/STRENGTH: Accumulate 30-50 GHD hip extensions WOD WARM-UP: 1 round: 3 slow burpees 3 fast burpees 3 burpees to target – Rest :30 between sets 1 round: 6 walking lunges 4 burpees to a target – Use workout variations WOD: AMRAP x 8mins Rx: STIMULUS 3-6+ rounds 20 walking lunges 20 burpees to a 6-in target SCALING OPTIONS: -Walking lunge reps, e.g., 15, 10 -Walking lunges, e.g., step-back lunges, step-ups to a low target -Burpees, e.g., to a 3-in target, to a target at max reach, no target, up-downs -Burpee reps, e.g., 15, 10 STIMULUS NOTES: Unbroken lunges in :20-1:00 per round Unbroken burpees in :45-1:30 per round :65-2:30 for each round STRETCHING: 1:00 foam roll IT band/leg
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