Tuesday 07252023

Warmup

THE CROSSFIT WARM-UP | 10:00

2 sets::

20 Samson stretch/leg

15 PVC overhead squats

15 superwomen 15 hollow rocks

15 push-ups

15 ring rows OR 3-10 strict pull-ups–

Perform all push-ups, pull-ups, and squats with a controlled descent.

Strength

E2MOM 16 min

1 snatch lift off

1 snatch (build )

Snatch Lift-Off | Olympic Weightlifting Exercise Library

WOD

RX

For reps:

Tabata pull-ups

Tabata push-ups

Tabata sit-ups

Tabata air squats–

No rest between Tabatas; complete all four in 16:00.

Level 2

Same as RX’d

Level 3

Every :30 for 16:00:

Min. 1-4: 4 ring rows

Min. 5-8: 4 hands elevated push-ups (BOX)

Min. 9-12: 4 sit-ups

Min. 13-16: 4 air squats

– If an athlete is unable to complete the designated number of reps within :30, rest during the following interval.