CrossFit – Wed, Jul 26
Warm-Up
Warm-Up
1 ROUND
:30 Arms Only Row
:30 Legs Only Row
6 Alt. Groiners
10 Air Squats
10/10 Ankle Rotations
Into…
1 ROUND
1:00 Half Slide Rowing
5 Cat-Cows
10 WB Front Squats
10 WB Strict Press
Into…
1 ROUND
1:00 Row
10 WB Thrusters
Strength – All
Front Squat (4×4)
Workout – Performance
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest
(Score is Total Wall Ball Reps)
KG WB: (9/6)
Workout – Fitness
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1&2 – 400/300m Row
MIN 3 – Max Wall Balls (14/10)
MIN 4 – Rest
(Score is Total Wall Ball Reps)
KG WB: (6/5)
Optional Cool Down
2-3 SETS FOR QUALITY
10 Alt. Glute Bridge Marches on Rower
10 Rower Pike Ups
-Rest as Needed b/t Sets-
(No Measure)
Option for High-Bar Back Squat*
*Keep weight Moderate-Heavy across all sets.
(Score is Weight)
Week 4 of 8 Oly Cycle