Thursday July 7, 2022

Warmup

2 lap Jog or 1:30 Bike/Row

Lunge w/ Twist (Down)

Knee Pulls (Back)

High Knees (Down)

Butt Kicks (Back)

Carioca (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

12 Mountain Climbers

10 Inverted Rows

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Bench Press 3-4x5 at 85% of 5 rep max

Three or four sets of five.  After each set of bench press, do a set of max effort strict pullups (cap of 10 each set).  Modify the pullups by doing jumping pullups with a controlled negative, or by using a band, or by doing inverted pushups.

WOD

Helen

3 rounds:

400m run (3 laps)

21 kb swings

12 pullups

F:  light kb; ring rows

P1:  55/35

P2:  35/25

C:  Harder Helen – 400m run with 20/16 medball; 70/45 kb; 12 bar muscle ups (round 1), 12 strict pullups (round 2), 12 chest to bar pullups (round 3)

Then (optional)…

CrossFit Open 12.1

AMRAP 7:

Max burpees