WOD 7.1.17

leopard crawl
30
Jun

WOD 7.1.17

It’s July! No better way to jump into the month than with a morning endurance workout. Here’s your CrossFit WOD for today:

Balance: In Any Order or Break-up Strategy necessary

40m Leopard Crawl

3 miles on Air Bike

20 hanging knee raises

10 HIGH BJSD

 

Build:

Walking lunges x 10-12 steps / leg

Single leg deadlift x 10 / leg @ 3111

Hollow rocks x 15 Arch rocks x 15

 

Breathe: 

0-10 mins:

3 RDS

20 cal bike

15 Box jump overs

10 V-up Sit -ups

10-20 mins: run 1 mile

20min + : FT

Accumulate 2 mins in a ring support

every break = 10 sec active hang

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