TUESDAY WOD July 23, 2019

22
Jul

TUESDAY WOD July 23, 2019

CrossFit WOD
PERFORMANCE + FITNESS

Warm-Up.
Review: Rowing Tips for Improved Efficiency
Posterior Chain Mobility Drill x 10 reps per leg per position

Followed by…
Face Pulls x 10-15 reps
Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)
Kettlebell Windmills x 10 reps per side

Then…

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 35/30 Calories of AD Pro Bike,  or Ski Erg

BootCamp WOD
BUILD 360

Coach Choice