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CrossFit WOD, July 16, 2024

CrossFit – Tue, Jul 16

Warm-up
Warm Up

1. Movement Prep/Activation
3:00 Air Bike (:30 easy, :20 mod, :10 fast)
-into-
5:00 AMRAP
10 Single Leg Calf Raises (each)
4 Box Step Ups
5 Sit Ups

2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build-in pace)
4 Box Jumps (build-in height)
4 Sit Ups

Workout
Apple Fritter (Calories)

Freedom (RX’d)

12:00 AMRAP
Max Air Bike Calories
*Every 2:00, including 0:00 perform:
12 Box Jumps (24/20)
12 Sit Ups

Independence
12:00 AMRAP
Max Air Bike Calories
-Every 2:00, including 0:00 perform:
12 Box Jumps (20/16)
12 Sit Ups

Liberty
12:00 AMRAP
Max Air Bike Calories
-Every 2:00, including 0:00 perform:
10 Box Step Ups (20/16)
10 Sit Ups

  • Target number of Calories: 70+/55+ calories
  • Minimum number of Calories before scaling: 60/40 Calories

Gymnastics
Handstand Push-ups and Jump Rope Skill Work (Checkmark)

Take 5 min to review/practice, then

EMOM10
odd: 5-10 reps of handstand push-ups at your level below.
even: Crossover-singles, double-unders, or single-unders. Choose a maintainable number or practice for 30 seconds.

Handstand Pushup Levels:
Level 1: Box handstand push-ups or seated shoulder press
Level 2: Kipping handstand push-ups
Level 3: Strict handstand push-ups
Level 4: Strict deficit handstand push-ups

Cooldown/Mobility
Mobility

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

20 Shoo the Cat
1 Min Posterior Shoulder Smash
1 Min Calf and Big Toe Stretch