WOD
 | Sun, Jul 19 |  |
| CrossFit 20260719 | Pullup Class 2026 0719 |
CrossFit 20260719(Time) WARM-UP: 200m walk – Switch when partner 1 completes the row Partner 1: row (15 pulls – easy) Partner 2: inchworms Partner 1: row (15 pulls – moderate) Partner 2: air squats Partner 1: row (15 pulls – hard) Partner 2: front-to-back strict press Partner 1: row (250m) Partner 2: rest WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 5 back squats – Build in load to work load – Practice dropping the bar from the back rack with correct etiquette PARTNER WOD SUNDAY!: For time Rx: STIMULUS 20:00-25:00 total time 8 total rounds: 500m row (1550m air bike, 1250m Echo bike, 400m run) – Partners alternate efforts Once the 8 rounds are complete, perform: 100 back squats (155/105) – One person works at a time MODIFICATIONS: -Row, modify distance to complete in 2:05 or less STIMULUS NOTES: Time cap 27:00 Each partner performs 4 row efforts Row in under 2:05 Moderate back squat load; 15-20 reps unbroken to start STRETCHING: 2:00 walk or bike 1:00 world’s greatest stretch/side 1:00 foam roll quads
|
|
|
