CrossFit WOD, July 19, 2021

by | Jul 17, 2021 | WOD

Lime

Accessory
Metcon
Pre-Workout:
Hip & Back Extension and Hollow Rock Practice

Workout
Lime (Time)
– RX –
5 Rounds For Time:
10 Box Jump Overs (30/24")
15 GHD Sit-ups
25 Russian KB Swings (53/35#)

– LEVEL 2 –
5 Rounds For Time:
10 Box Jump Overs (24/20")
10 GHD Sit-ups
20 Russian KB Swings (35/26#)

– LEVEL 1 –
5 Rounds For Time:
10 Box Jump Overs (14/10")
10 Sit-ups
15 Russian KB Swings (18/13#)

Stretching
Metcon
2 Sets:
:45 Standing Calf Stretch / Side
:45 Groiner Stretch / Side

Extra Work
Metcon (Weight)
– STRENGTH 1 –
EMOM 10:
Minute 1 | 5 Front Squats
Minute 2 | 10 Back Squats
Metcon (Weight)
– STRENGTH 2 –
5 Sets For Load:
7 Unbroken Weighted Ring Dip
7 Unbroken Weighted Strict Pull-ups
Metcon
– ENGINE 1 –
EMOM 10:
12 Bar-Facing Burpees
Metcon
– ENGINE 2 –
Every 3:00 x 5 Rounds:
On a 2:00 Clock:
15/11 Calorie Row
30 Double Unders
Max Toes-to-Bar
– Rest 1:00