WOD
 | Wed, Jul 15 |  |
 Coach BToday’s workout is deceiving - the stimulus is to complete 3+ rounds in 14:00, 3 sounds easy, 14:00 is a long time - you do the math. 🧮 😆 |
 | Gymversary: Brittany(1) |
CrossFit 20260715(Rounds) WARM-UP: 200m walk :45 Samson lunges :45 push-ups from the knees :45 bent-over kettlebell rows (switch arms as needed) :45 air squats :45 kettlebell shoulder presses (switch arms as needed) :45 scap pull-ups WOD MOVEMENT REVIEW & WARM-UP: Handstand walk + Knees-to-elbows + Kettlebell swings WOD: AMRAP x 14mins Rx: STIMULUS 3+ rounds Handstand walk (50 ft) 10 knees-to-elbows 10 KB swings (70/53) Handstand walk (50 ft) 20 knees-to-elbows 20 KB swings MODIFICATIONS: -Handstand walk, modify distance first then movement, e.g. timed attempts (no more than 5, high hip bear crawl, shoulder taps in various positions -Knees-to-elbow, modify reps first, e.g., 5 then movement, e.g. hanging leg raise, lying leg raise, sit-up -Kettlebell swing, modify weight first then reps, e.g., 5, then movement, e.g., Russian kettlebell swing STIMULUS NOTES: 3+ rounds This workout will challenge skill, grip, and core Expect some slowdown on the handstand walk and knees-to-elbows Sets of 10 knee-to-elbows in under :45; sets of 20 in under 2:00 Sets of 10 kettlebell swings unbroken; no more than 2 quick breaks on the set of 20. Handstand walk in under 1:00 ACCESSORY + STRETCHING: 3 rounds: :30 ring support hold – Perform one of today’s cool-down stretches between each round :45 Samson stretch/side :45 pigeon stretch/side 1:00 child’s pose
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