Spending part of the summer away from CrossFit boxes makes programming discipline all the more important. We had a good base training in programming in both the Level 1 and CF Endurance certification but my daughter still decided to chip in designing the WOD today. And frankly it turned out to be real fun.
There are several jumbotrons spread out in public areas and the river beach in the city. That’s how we spent the afternoon on the riverbanks watching the Olympics gymnastics finals. Which of course reminded me that ‘muscle-ups’ are the beginning of gymnastics and not the pinnacle…
SKILL
CFE Running Drills
STRENGTH
Push Jerk
METCON
7 Mins AMRAP
– 1 min Back Extensions
– 1 min Jump over 20″ Box
– 1 min Manmakers 20 lbs
– 1 min Kettlebell Swings 20 lbs
– 1 min Bench Dips
– 1 min DB Presses 20 lbs
– 1 min GHD Situps
[210 reps]
ENDURANCE
Tabata Rowing
8 x 20 sec row, 10 sec rest
Double Unders: 250 [5,650 of 10,000]
