CrossFit WOD, July 22, 2020

by | Jul 19, 2020 | WOD

200722

Warm-up
Warm-up
400m run followed by…

3 rounds, not for time of:
10 overhead squats (pvc)
10 m high knees
10 m butt kicks
6 steps, walking lunges
6 lateral lunges (3 per side)
50 m run (increase acceleration each time)
1 min of rest

Metcon Rx/Scaled/No Equipment
3 x 800m (3 Rounds for reps)
3 x 800m run

Rest as needed between efforts.

Super Fitness Robot time:
3:30 or less (per 800m)

More Likely time:
3:50 or less (per 800m)
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Cool Down
Warm-up
Cool down 400m walk.

Glute Stretch
Hold 1-2 mins per side.

Foam Roller (back, etc.)