CrossFit – Tue, Jul 23
END OF 6 WEEK CHALLENGE!!
<p>Congratulations! It is time to see if all that hard work paid off over the last 6 weeks! It is our hope that you take something from this challenge and apply it to your lifestyle habits. </p><p> </p><p>Today we will retest “Nancy”. You can compare it to your first attempt which was on 6/12/2024. In order to get credit for all workouts they must be entered into wodify. </p><p> </p><p>Friday we will retest “CF total”. </p><p> </p><p>Good luck to all!</p>
Warm-up
Warm Up
<p><strong>1. Movement Prep/Activation</strong><br>7:00 AMRAP<br>30-second Air Bike <br>10 tempo PVC pipe OHS (3 sec neg)<br>5 Inch Worms<br>50 meter run<br><br><br>2<strong>. Workout Prep</strong><br>2 sets:<br>100 meter run</p><p>5 overhead squats (build each set)</p>
Workout
Test #1 6 week OG summer challenge
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
<p>Independence-</p><p>5 rounds for time of:</p><p>400 meter run</p><p>15 Overhead Squats, 75#/55#</p><p> </p><p>Liberty-</p><p>5 rounds for time of:</p><p>300 meter run</p><p>15 Overhead Squats, 55#/35#</p><p> </p><p>Post all scores under one section. Remember, RX is as written prescribed.</p><p> </p><p>Modifications for 400 meter run are below:</p><p>500/400 meter row</p><p>500/400 meter ski</p><p>24/19 calorie echo</p><p>1,000/800 bike erg</p>
Cooldown/Mobility
Mobility
<p>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)<br><br>2×15 Adductor Rockbacks<br>1 Min Calf Foam Rolling<br>2×10 Foam Roll Wall</p>
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