CrossFit Team WOD, 7-7-18

The Athletic Studio / TAS CrossFit – CrossFit

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Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
2 rounds

-30 seconds back rack reverse lunges / 30 second back squats

-1 minute assault bike

-1 minute singles

Weightlifting

-Teams of 3

-1 rack

-1 bar

0-20: Back Squat (Work to a heavy double)

Metcon

Teams of 3

1 person working at a time

Relay style

20-40: Metcon (AMRAP – Rounds and Reps)

AMRAP, 20 minutes

30 double unders (each)

10/7 calorie bike (each)

6 squats (each)

300 M run (together)

6 squats (each)

10/7 calorie bike (each)

30 double unders (each)

300 M run (together)
-From the rack

-Back squat = 65% of the teams average

-Double under scale = 10#/10# plate hops

Post WOD Stretch

Foam roll:

quads, hamstrings and calves

Competitors extra credit

Yoga with Carla

Savasana

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