CrossFit WOD, July 20, 2022
7.20.2022
Warm-up
STRENGTH
10 minute clock
3 sets
10 Overhead Walking Lunge with plate (45/25)
10 GHD back extensions
Metcon (AMRAP – Rounds and Reps)
Angie with a twist!!
30 minute AMRAP
100 pull ups
100 push ups
100 ab mat sit ups
100 air squats
**every 2 minutes .31/.25 mile AB
substitutions for AB
-200 Meter Run
-250/200 Meter Row
-200/150 Meter Ski
8/6 cals
15 seconds each side spiderman
8 inchworms
8 scap retractions
8 kip swings
8 air squats