CrossFit WOD, July 22, 2020

072220

Skill
Agility & Coordination Drills

Metcon
Metcon (Time)
4 Rounds of
100 ft Shuttle Run
20 Plate Situps 25/10
20 Russian Twists with Plate (20ea side)
20 Single Leg Ball Slams (10right + 10Left)
75 Double Unders

CrossFit WOD, July 15, 2020

071520

Skill
Squats

Metcon
Metcon (3 Rounds for reps)
3 rounds of 5 1-min AMRAPs, rest 2 minutes between rounds:
1. DB box step ups 35/20
2. Ball slams
3. DB Snatch
4. Wall Balls
5. Bike/machine for cals

CrossFit WOD, July 13, 2020

071320

Skill
Deadlifts

Metcon
Metcon (Time)
5 rounds for time
200 meter run
5 Dball over shoulder 70/50
15 Box Jumps 24/20
5 Dball over shoulder 70/50
*After Round 5, complete 1 more additional 200 meter run while holding your Dball.