CrossFit WOD, July 20, 2019

SaturdayWarm-upWarm-upFBB 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)WorkoutDiane (Time)21-15-9
Deadlifts, 225# / 155#
Handstand Push-upsMetcon (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 TimeOptional Cool DownWarm-upFOR RECOVERY
5:00 Flow Stretching

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