7.23.14 WOD

By July 22, 2014 wod No Comments
Box Jump at FIT Park Meadows CrossFit Lone Tree Highlands Ranch near Denver CO

Box Jump at FIT Park Meadows

The grass fed beef sale brought to us from Teton Waters Ranch was a huge success! Be sure to watch for posts in the future stating when they might be coming back with more great deals.

“Goals”
Push Press 7×2

“Glory”
AMRAP in 15 minutes of:
2 Rope Climb
Bear Crawl length of pull up rig
10 Box Jumps (24/20)
Lunge back length of pull up rig (back to ropes)

***Something to focus on today from Coach KJ: The bear crawl is going to mess you up in this workout! Try to take two deep breaths before tackling the box jumps. I would like for you all to experiment with resting on top of the box instead of on the ground staring at the box. Practice rebounding off the ground between each repetition. Keep your chest high, gaze forward, and body as close to the box as you can to increase efficiency.

“Grind”
500 m Row COOL DOWN

Want to learn a couple variations of the bear crawl so you can crush the WOD? Check out this video on how to do a traditional bear vs. a gorilla style bear crawl.

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