Monday July 12, 2021

Warmup

2 Lap Jog, then

 

2 Rounds:

16 Mountain Climbers

12 Air Squats

8/Arm Single Arm Russian KBS

 

Mobility

Downward Facing Dog 1:00

 

Skill/Strength

Deadlift 4x2

 

WOD (25 minute time cap)

40 kb swings

2 laps

30 kb swings

4 laps

20 kb swings

6 laps

10 kb swings

 

F:  light kb; reduce reps

P1:  55/35

P2:  35/25

C:  70/45; 45 kb swings; 3 laps (or 400m); 35 kb swings; 6 laps (or 800m); 25 kb swings; 9 laps (or 1200m); 15 kb swings

 

This is a variation of the CrossFit mainsite WOD from July 9, 2021 (the Competition version is as it was written).  The kb should be light-moderate weight.  Modify the run by rowing (300m/600m/900m).

Jacque Hagen