Monday July 21, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

10 bowlers lunge

High toe touch (down)

Low toe touch (back)

10 downward dog toe taps

Carioca (down & back)

5 inchworms + pushup

2 x :10 chin up hold

3-5 negative pullups

Mobility

Thread the needle :30/side

Hamstring rack stretch :30/side

Skill/Strength

Strict Pullups

30-45 reps in as few sets as possible

Anything from 1 set of 45 to 30 sets of 1, depending on ability.  Modify by using a band or by doing jumping pullups with a controlled negative (no more than 30). 

WOD

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:  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).