Monday July 30th

Warm Up-
2 Rounds
200m Run
20 Wall Squats
90 Seconds hurdler  stretch each leg, 90 seconds couch stretch

Wod first today- Accessory work after the wod is handstand progressions or a handstand push up or walk wod that a coach will help you with!

2 rounds for time of:
Run 1 mile
100 sit-ups

Scroll for scaling options.

CrossFit WOD 180124 Tips With Rory McKernan
The Sit-Up
Warm-up With Chris Hinshaw

Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Intermediate Option
2 rounds for time of:
Run 1,200 meters
75 sit-ups

Beginner Option
2 rounds for time of:
Run 800 meters
50 sit-ups


After the wod try one of these.pick your weakness. These are all NOT for time. This is practice

3 Rounds RX
25 Feet Handstand walk
25 Cal Row

3 rounds
25 Cal Row


3 Rounds
Accumulate 45 seconds of handstand holds
25 Cal Row

3 Rounds
4 wall walks
25 cal row


3 Rounds
Knees on a box, pike postion accumulate 30 seconds of an upside down hold
25 cal row.

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