CrossFit WOD, July 5, 2023

Banded 7’s
-into-
3 min
25-second Jump Rope
5-second Transition
25-second Up Downs
5-second Transition

15 Rounds
30 secs on/30 secs off
Max Calorie Assault Bike or row/ski

Skills
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)

Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)

Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Alternative Option:
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.

Skills
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)

Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)

Beginner:
3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Alternative Option:
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.