WOD
 | Sun, Jul 7 2024 |  |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
CrossFit 20240707(Rounds) WARM-UP: 200m walk :20 easy row :20 moderate row :20 hard row 1. 10 PVC pass throughs 2. 10 PVC shoulder presses 3. 10 PVC good mornings REVIEW WOD & WOD WARM-UP: 1 round: 5-cal row 5 double-dumbbell push presses 3 toes-to-bars – Use workout load and variations WOD: AMRAP x 15mins Rx: STIMULUS 3-7+ rounds 20-cal row 15 double-DB push presses (50/35) 10 toes-to-bars SCALING OPTIONS: -Row, reduce cals, e.g., 15, 10 -Push presses, reduce weight, e.g., 45-15 -Toes-to-bar, e.g, knees-to-armpits, hanging knee raises STIMULUS NOTES: Rows in 1:00-2:00 each round Light-to-moderate push presses in 1-3 sets and :20-1:30 each round Advanced athletes should push to complete each round of toes-to-bars unbroken, while intermediate and beginner athletes may choose to use today to practice challenging singles Each round 2:15 or less to 5:00 per round STRETCHING: 200m cooldown walk 1:00 double-forearm stretch
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