Monday 7/24

Great Woods CrossFit – CrossFit

Warm-up

250 Meter Row

10 Air Squats

250 Meter Row

10 Squat Jumps

250 Meter Row

10 Wall Squats (facing wall with hands overhead while maintaining midline stabilization throughout squat)

-then-

10 Minutes of Stretch of choice and WOD Prep.

Metcon

Metcon (AMRAP – Rounds)

Every 6 minutes, for 30 minutes (5 sets) for times:

500/350 Meter Row

25 Wall Ball Shots, 20/14 lbs (Rx+ 30/20 lbs)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.