CrossFit Alabaster

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CrossFit WOD, July 30, 2023

CrossFit – Sun, Jul 30

Warm-Up
Warm-Up

1 SET

10 Alt. Groiners w/ Twist

10 Kang Squat

5 Push-Ups into Down Dog

10 Banded Shoulder Dislocates

Into…

1 SET

8 Up-Downs

8 Hollow Rocks

8 Slam Ball Deadlift

8 Banded Good Morning

Into…

1-2 SETS

8 Up-Downs + Push-Up

8/8 Single Arm Ring Row

8 Slam Ball Ground to Overhead

8 Supinated Banded Pull Apart

Workout – Performance
1.) EVERY 2:30 x 3 SETS (Time)

18 Slam Balls (30/20)

15 Ring Rows

12 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P1 & P2-

2.) EVERY 2:00 x 3 SETS (Time)

15 Slam Balls

12 Jumping Pull-Ups

10 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P2 & P3-

3.) EVERY 1:30 x 3 SETS (Time)

12 Slam Balls

10 Pull-Ups

8 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

Workout – Fitness
1.) EVERY 2:30 x 3 SETS (Time)

15 Slam Balls (20/10)

12 Ring Rows

10 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P1 & P2-

2.) EVERY 2:00 x 3 SETS (Time)

12 Slam Balls

10 Jumping Pull-Ups

8 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

-1:00 Rest b/t P2 & P3-

3.) EVERY 1:30 x 3 SETS (Time)

10 Slam Balls

8 Pull-Ups

6 Burpees

-Rest w/ Time Remaining-

(Score is Slowest Set)

Optional Cool Down
EMOM x 8 MINUTES

MIN 1 – 3-5 SLOW Jefferson Curls

MIN 2 – :45 Alt. Bird Dogs

(No Measure)