WOD

CrossFit – Thu, Jul 18
Warm-up
Warm Up

1. Movement Prep/Activation

2:00 Machine
-into-
7:00 AMRAP
10 Walking Lunge Steps
10 Cossack Squats
5 Med Ball Clean (practice-light weight)

2. Workout Prep
2 sets:
4 Wall Ball Walking Lunges
3 Hang Wall Ball Cleans (build-in weight)

Workout
Cinnamon-Sugar (Time)

Freedom (RX’d)

100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
10 Wall Walks
100ft Wall Ball Lunge (20/14)
50 Hang Wall Ball Cleans (20/14)
100ft Wall Ball Lunge (20/14)
(KG conv: 9/6 WB)
The ball can be held any way for the lunges. The cleans are hang squat cleans.

Independence
100ft Wall Ball Lunge (14/10)
40 Hang Wall Ball Cleans (14/10)
100ft Wall Ball Lunge (14/10)
8 Wall Walks
100ft Wall Ball Lunge (14/10)
40 Hang Wall Ball Cleans (14/10)
100ft Wall Ball Lunge (14/10)
(KG conv: 6/4 WB)

Liberty
50ft Lunge
25 Hang Wall Ball Cleans (light)
50ft Lunge
10 Inchworms
50ft Lunge
25 Hang Wall Ball Cleans (light)
50ft Lunge

  • Target time: 10-12 minutes
  • Time cap: 15 minutes
Strength/Accessory
Strength Complex (5 Rounds for reps)

Every 2:00 for 5 sets, building in weight:
3 Push Press + 2 Push Jerks + 1 Shoulder to Overhead
* Complex should be completed unbroken.

Cooldown/Mobility
Mobility

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

2×10 Down Dog
2x 1 Min Calf Pump
1 Min Couch Stretch