Thursday July 30, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10 scapular pushups

3 navy seal burpees  https://www.instagram.com/reel/DNncVHQSgGF/?hl=en

5 hand release pushups

5 burpees

:30 plank or head/handstand hold

Mobility

Wall hinge stretch :30

Skill/Strength

1.      CrossFit Games Event 9:  3D Throw (BHCF version)

With a heavy slamball or medicine ball, throw 1) left side, 2) right side, and 3) backward for max distance.  Choose something heavy enough that it won’t go farther than the length of the turf

2.      CrossFit Games Event 11:  Handstand Sprint (BHCF version)

Max distance unbroken handstand walk; modify by just practicing handstands (holds, walking, pike, etc.)

3.      CrossFit Games Event 13:  500 Run (BHCF version)

Perform either 1) 4 laps, or 2) 500m row for time

Choose one or more of the above.

WOD

CrossFit Games Event 7:  Swim Standard (BHCF version)

For time:

40/32 cals (bike or row)

40 burpees

30/24 cals

30 burpees

20/16 cals

20 burpees

10/8 cals

10 burpees

F:  reduce reps

P1/P2:  as written