TrueFit Athletics

TrueFit Athletics

CrossFit WOD, July 20, 2019

Saturday

Warm-up
Warm-up
FBB Warm-up…3 Rounds, Increasing Effort Each Round

1:30 Row or Bike (start slow and end moderate/high in final round)
10 Up-downs
20 Single Unders
10 Russian Step-Ups (knee to chest during step-up with non-plant leg)
20 Hollow Flutters (1L / 1R = 1 Rep)
10 Double Russian KB Swing (light)
:30 Double KB Front Rack Walk (controlled and steady!)

(15:00 Cap on General Warm-up)

Workout
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Metcon (AMRAP – Reps)
ON A 25:00 RUNNING CLOCK…
25 Burpee Box Step-Over (24/20)
50 Cal Bike
100m Walking Lunge
200 Double Unders
200m KB Farmer Carry (70/53)|(53/35)
Then…
Max Cal Row in Remaining Time

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Flow Stretching

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