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CrossFit WOD, July 3, 2024

CrossFit – Wed, Jul 3

Warm-up
Warm Up

1. Movement Prep/Activation

Banded 7’s
-into-
3 sets
1:00 Row
5 Heel Box Ring Dips
10 Ring Rows
10 Knee Push Ups

2. Workout Prep
2 sets:
3 Ring Dips
3 Inverted Ring Rows
3 Push Ups
5/4 Calorie Row

Gymnastics
Gymnastics Skill Work (Checkmark)

Take 10 minutes to review Ring Dips, practice/warm-up, and explore scaling options as needed.

Suggested scalings:
Matador Dips
Bench Dips
Heel Box Ring Dips

Workout
Liberty Bell (Time)

Freedom (RX’d)
“Push/Pull JT”
21-15-9
Ring Dips
Inverted Ring Rows
Push Ups
Calorie Row (women: 15-12-9 calories)

Independence
18-12-6
Ring Dips
Ring Rows
Push Ups
Calorie Row (women: 14-11-7 calories)

Liberty
21-15-9
Bench Dips
Ring Rows
Plate Press
15-12-9 Calorie Row

  • Target time: 10-12 minutes
  • Time cap: 15 minutes

Strength/Accessory

Cooldown/Mobility
Mobility

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

1 Min Posterior Shoulder Smash
2×1 Min Ring Bicep Stretch
2×1 min Pec Stretch