CrossFit WOD, July 10, 2024

CrossFit – Wed, Jul 10

Warm Up

1. Movement Prep/Activation
8:00 AMRAP
10 Cossack Squats
5 Bird Dogs (each side)
5 Kip Swings

Catching Fire (5 Rounds for reps)

Freedom (RX’d)

5 sets (Every 3:00)
15/12 Calorie Air Bike
5 Bar Muscle Ups (Or 10 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time

5 sets (Every 3:00)
12/10 Calorie Air Bike
3 Bar Muscle Ups (Or 8 Kipping Chest to Bar)
Max Wall Balls (20/14) in Remaining Time

5 sets (Every 3:00)
10/8 Calorie Air Bike
10 Jumping Pull Ups
Max Wall Ball Thrusters (light) in the remaining time

Target number of reps: 100+
Minimum number of reps before scaling: 70 Reps

Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)

4 Rounds

  • 10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

Rest 1-2 min after set


3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2×10 Open Book
20 Scorpion Kicks
1 Min Calf and Big Toe Stretch


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

By providing your phone number, you agree to receive text messages from SOLA Fitness