Sunday

16. November 2019

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CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Increase intensity (pace) with each AMRAP!

AMRAP 4:00

:30 Plank

8/8 Split Squats

20 Single Unders

Into…

AMRAP 3:00

20 Alt Plank Shoulder Taps

16 Alt Box Step Ups

15 DU (30 Singles)

Into…

AMRAP 2:00

5 Up-Downs

10 Alt Step Ups w/ KB in Goblet

20 DU (40 Singles)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :50 Max Double Unders

MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*

MIN 3 – :50 Ring FLR

*KB can be held any way.
Score is combined total of Dubs and Step-Ups

Related Posts

Saturday

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Friday

CrossFit8608 - WODWarm-upWarm-up (No Measure)4 ROUNDS 100m Run 8 Plate Ground to Overhead (:02 pause OH) :20 Plank Hold 8 Glute Bridge-Ups (:02 pause at top) :20 Hollow Rock 3 Strict Pull-ups Pre-Workout (after teaching portion) 1 "MOCK" ROUND... 100m Run 8 KB Swings...

Thursday

CrossFit8608 - WODWarm-upWarm-up (No Measure)With 1 KB & 1 DB we will perform the static holds. Don’t change side until the next round. EXAMPLE: Round 1 perform with KB in the Right Hand & DB in Left Hand Round 2 perform with DB in the Right Hand & KB in Left Hand...

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