CrossFit WOD, July 2, 2019

07012019

Skill
Metcon
Alternating EMOM for 10 min:
10 Toes to Bar (or Rings)
Double Under practice

Scaling:
Strict Hanging Knee Raises
Fast Singles

Metcon
Metcon (5 Rounds for reps)
Five, 3 min AMRAPs-
Station 1:
7 cal Bike (or ski)
7 HR Push-ups
-1 minute Rest
Station 2:
7 Burpees
7 Ball Slams 50/25
-1 minute Rest
Station 3:
10 Thrusters 45/35
10 Pull-ups
-1 minute Rest
Station 4:
10 KB Swings 53/35
14 Lunges
-1 minute Rest
Station 5:
10 V-ups
25 Double Unders
Metcon (5 Rounds for reps)
Five, 3 min AMRAPs-
Station 1:
7 cal Bike (or ski)
7 HR Push-ups
-1 minute Rest
Station 2:
7 Burpees
7 Ball Slams 25/10
-1 minute Rest
Station 3:
10 Wall Balls 14/10
10 Jumping Pull-ups
-1 minute Rest
Station 4:
10 KB Swings
14 Lunges
-1 minute Rest
Station 5:
10 Abmat Sit-ups
25 Single Unders