WOD — July 12, 2026

CrossFit – Sun, Jul 12

General Warm-up

40/30 Calorie Machine (3:00 cap)

10 KB Kickstand Deadlift / side

10 KB Bent Over Row / side

-2 Rounds-

5 Single-Arm KB Swings / side

5 S-KB Front Squat / side

5 S-KB Push Press / side

10 Alt. Single Leg V-Up or Sit Up

15/12 Calorie Machine

2 Rounds

5 S-KB Clusters / side

5 V-Ups

9/7 Calorie Machine

AMRAP 24 Minutes (AMRAP – Rounds & Reps)

25/20 Calorie Machine

20 S-KB Clusters 53/35lbs

25/20 Calorie Machine

20 V-Ups

*Athletes must use the same machine the entire workout

**Cluster reps can be split anyhow, but must be evenly split between sides over 20 reps

Feel: Cardio / Muscle Overload

Pace: Sustain

Target Score: 3+ Rounds

Firebreather Score: 4 Rounds

Extra Credit (Checkmark)

5+ Rounds

5:00 Machine Flush

3:00 Mobility

Rotate through as many modalities as you can, excluding running but not walking. Pace should feel very very easy, but elicit a nice sweat to aid in your mobility routine. The goal with is to work through 3-5 different areas of the body during the 3:00 Mobility windows.