Saturday, July 5th
Warm-up: Dynamic lengths, upper + lower body movement prep
Mobility: Banded hip opener + lunge, banded overhead stretch
– Review 7 WOD movements, then 10-12 min to warm-up and prep for WOD.
– Build up to working weight on thrusters and deadlifts.
– Practice gymnastic movements/progressions.
– Partner up with someone who will use the same thruster and deadlift weight and set up one bar for each movement. Stagger the start by 1min with your partner.
WOD A: CrossFit.com hero WOD “The Seven”
Seven rounds for time:
7 x Handstand push-ups (sub – seated dumbbell press)
7 x Thrusters (135/95)
7 x Knees to elbows
7 x Deadlifts (245/165)
7 x Burpees
7 x Kettlebell swings (32/24kg)
7 x Pull-ups