CrossFit WOD, 7-5-18

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
3 rounds

10 table top extensions

10 good mornings

10 deadlifts

Weightlifting

Deadlift (Work to a heavy triple, 15 minutes)

Metcon

Metcon (Time)

For time:

30/24 calorie row

21 deadlifts

20/16 calorie row

15 deadlifts

10/8 calorie row

9 deadlifts
Deadlifts = 65% of today’s deadlifting WOD

Post WOD Stretch

Seated forward fold, 2 minutes

Competitors extra credit

Metcon (Time)

3 rounds

30 GHD sit ups

5 bag/ball G2S, 200/150

Metcon (Time)

For time:

5 mile Assault bike

ROM WOD (No Measure)

ROM WOD

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