CrossFit WOD, July 7, 2025

Dynamic warm-up | 5:00

1 set:
10 arm swings across the body
10 arm swings up and down
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees

Rowing warm-up | 10:00

Set 1:
— Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.

15 pulls on the rower (easy pace)

Set 2:
— At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.

15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump

Set 3:
— At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.

15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats

Set 4:
— At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.

15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats