SATURDAY WOD July 6, 2019

5
Jul

SATURDAY WOD July 6, 2019

CrossFit WOD
PERFORMANCE + FITNESS

Warm-Up.
Toe Mobility Drills x 60 seconds each side
Couch Stretch x 60 seconds each side
Shoulder CARs x 60 seconds each side
Ankle CARs x 60 seconds each side

Followed by…
Tabata x 8 sets (4 of each movement)
(20 seconds work + 10 seconds rest = 1 Tabata set)
Odd Sets – Butt Kickers
Even Sets – Double Overhead Hold

Then…

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

BootCamp WOD
BUILD 360

Coach Choice