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CrossFit WOD, July 1, 2024

CrossFit – Mon, Jul 1

Warm-up
Warm-up

1. Movement Prep/Activation
3 sets
30-second Row
5 Front Squats (Build in weight)
2 Broad Jumps + Vertical Jump (Build in distance)
30-second Single Unders

2. Strength
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-

3. Workout Prep
1 set:
5 Wall Balls
10 Double Unders
5/4 Calorie Row

Strength/Accessory
Front Squat (Weight)

5 sets:
5 Front Squats (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-

Workout
July 1776 (3 Rounds for reps)

Freedom (RX’d)
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
(KG conv: 9/6 WB)

Independence
3 sets (Every 6:00)
2 Rounds
15 Wall Balls (14/10)
25 Double Unders
12/10 Calorie Row
25 Double Unders
(KG conv: 6/4 WB)

Liberty
3 sets (Every 6:00)
2 Rounds
10 Wall Ball Thrusters (light)
20 Single Unders
10/8 Calorie Row
20 Single Unders

  • Target time each set: 2:30-3:15
  • Time cap each set: 4 minutes

Cooldown/Mobility
Mobility

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2×10 Bootstrappers
1 Min Calf Foam Rolling
2×10 Reverse Leg Raises