07. Jul
CrossFit WOD, July 7, 2023
CrossFit – Fri, Jul 7
Warm up
<p>1. 7s</p><p>2. Hip halo</p><p>3. Barbell Prep</p><p>2 Sets<br />10 Hand Release Push Up<br />5 Single Arm Bench Press (each side, moderate)</p>
Bench Press (5×4)
<p>5 Bench Press @ 6/10 RPE<br />5 Bench Press @ 7/10 RPE<br />5 Bench Press @ 7.5/10 RPE<br />4 Bench Press @ 8/10 RPE<br />4 Bench Press @ 8/10 RPE<br />*10x 4in Deficit Push Up after each set.</p>
God bless America (Time)
<p>5 Rounds<br />60 Double Unders (OR 45 Crossover Single Unders)<br />7 Thrusters (135/95)</p><p>9 min cap </p>
Accessory work
<p>10 Barbell Back Rack Lunges (5 + 5) @ 6/10 RPE<br />10 Barbell Back Rack Lunges (5 + 5) @ 6.5/10 RPE<br />8 Barbell Back Rack Lunges (4 + 4) @ 7/10 RPE<br />8 Barbell Back Rack Lunges (4 + 4) @ 7.5/10 RPE<br />6 Barbell Back Rack Lunges (3 +3) @ 8/10 RPE</p><p>FOR TIME:<br />2 rounds of:<br />15 Med Ball GHD [ 20/14 wall ball]<br />15 Ring Support Tuck Ups<br />–rest 1 minute–<br />1 round of:<br />30 Ring Support Tucks Ups<br />30 Med Ball GHD [20/14 wall ball]</p>