CrossFit WOD, July 3, 2019

Wednesday 3rd July 2019

Warm-up
Warm-up
400m run
3 rounds
10 paused goblet squats
10 bridged reach overs
10 sit ups

3 min pushing EMOM, hip stretches first 2 sets then finish with glute activation after the final set.

Building from last weeks squats look to go slightly heavier.
With the wod, scale the wall ball weight as needed as it totals 120 reps.
When a wod finishes on a run you can always push that little bit harder.

Weightlifting
Back Squat (Building to a heavy 3 reps)
Looking to go heavier than last weeks 4 reps.

Metcon
Metcon (Time)
50 Wall balls 20/14lb
50 Sit ups
400m run
40 wall balls
40 sit ups
400m run
30 wall ball
30 sit ups
400m run

Any dropped wall balls from the top will result in a 10 burpee over the ball penalty.

17 min cap