02. Jul
CrossFit WOD, July 2, 2022
7-2-22
Warm-up
Metcon (Time)
BCS Event 4
54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120 Calorie Row
54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120 Calorie Row
*Repeat from March 16, 2022
Option 2 (if you already did the BCS Event 3 earlier this year and want something different!)
3 Sets:
27 Calorie Row
21 Pull Ups
15 Chest to bar Pull Ups
9 Bar Muscle Ups
-rest 1:1 b/t sets-
Scoring: Time
Metcon (Time)
Core Work:
40:00-60:00
40:00-60:00
2 Rounds
10 Weighted GHD situps to parallel – plate on chest
8 Ab Wheels
10 Dip Support Leg Raise
5 Side Star Plank Reach Throughs (each side)
30yd Isolateral DB Farmers Carry (Right)
30yd Isolateral DB Farmers Carry (Left)
*Rest as needed between sets.
Scoring: Time
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
8-12 minutes moving through
20/16 Calorie Row (easy to moderate)
10 Standing Banded Arch Hollows
16 Hanging Shrugs
8 Kips
2 Strict Pull Ups
3. Workout Prep
1 Set (at workout pace):
4 Pull Ups
3 Chest to bar Pull Ups
2 Bar Muscle Ups
4/3 Calorie Row