WOD — July 16, 2026

CrossFit – Thu, Jul 16

General Warm-up

200m Run

20 Ring Rows

100m Run

20 Kettlebell Swings

100m Run

12 Line facing burpees

200m Run

For time (Time)

6 Rope Climbs

Run 400m

40 Snatches 95/65lbs

Run 400m

20 Bar Facing Burpees

Feel: Gas

Pace: Sustain

Target Score: 10-14 minutes

Firebreather Score: sub 10

Coach Led Mobility (6min) (Checkmark)

Childs pose + Thread the needle x 1min each side

Seated wide legged hamstring stretch x 1 min

Figure 4 x 30sec each

Couch stretch x 1 min each side

Extra Credit (Checkmark)

Zone 2 Run or Bike

12:00 Zone 2 Warm Up

45:00-90:00 Run or Bike @ Zone 2

12:00 Zone 2 Cool Down

Your Zone 2 today should stay between 160bpm minus your age and 180bpm minus your age.

Warm up:

Build from resting heartrate to 180bpm minus your age slowly over 12:00. This will feel incredibly slow, but will help your session a lot. Feel free to mix up machines, but end on rower.

Cool down:

Spend 4:00 on the rower, keeping your heartrate above 150bpm minus your age, then slowly work down to resting for the next 8:00 on any machine or walking.