WOD
 | Thu, Jul 9 |  |
 Coach BToday’s workout is a longer conditioning effort. |
 | Happy Birthday: Kelly |
CrossFit 20260709(Time) WARM-UP: 200m walk 10 leg swings, forward and back 10 leg swings, side to side :30 single-unders 10 good mornings 10 Cossack squats :30 single single double-under 10 burpees 10 push-ups :30 double-unders 1:00 double-unders or attempts – Use this as a test for scaling WOD MOVEMENT REVIEW & WARM-UP: 150m legs only row | Focus on setup position, and keeping shoulders in front of hips. 100m run | Focus on pulling knee forward into figure 4 position. 150m legs + back row | Focus on delaying the lean back until after the legs drive. 100m run | Focus on faster turnover of the feet. 150m row | Focus on timing of legs, back, arms, then arms, back, legs on the return. 100m run | Focus on leaning forward from the ankles WOD: For time Rx: STIMULUS 17:00-25:00 1500m row 150 double-unders 2400m run MODIFICATIONS: -Row, modify distance to complete in 6:50 or less (3600m air bike, 3500-m Echo bike) -Double-unders, modify reps first, e.g., 75 then movement, e.g., single-unders -Run, modify distance to complete in 13:50 or less STIMULUS NOTES: Time cap 27:00 Double-unders in consistently sized sets and with minimal rest Consistent run and row pacing throughout each effort STRETCHING: 2 sets: :30 calf stretch/leg :30 standing pike stretch
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