CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/6 Cal Bike

5 Inchworms + Push-Up

10 Plank Walkouts*

10 DBL DB Curl to Press

10 DB DL

*Plank Walkout: Starting on Hands in the top of a Push-Up, athlete lowers down onto elbows in a plank, and then comes back up to hands. Alternate which elbow goes down to the ground first each rep.

Grab a PVC Pipe and Lacrosse Ball!

2 ROUNDS:

:30-:45 Pec Mash with Lacrosse Ball (each side)*

:30-:45 Chin-Up Grip Dead Hang on Pull-Up Bar

:30-:45 Shoulder Mash with Lacrosse Ball (each side)**

10 PVC Pass Thrus

*Pec Mash: Leaning up against the Pull-Up Rig with the lacrosse ball on one side of the chest (between the chest and the Rig), raise the arm up overhead and lower it.

**Shoulder Mash: Leaning with the back up against a wall with the lacrosse ball between the shoulder blade and spine, raise the arm overhead and lower it.

Strength

Bench Press (10-8-6-8-10)

10-8-6-8-10

Bench Press*

*Increase load in the first 10-8-6…on the way back up for 8-10 try to beat your first lifts at 10-8.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

2 DBL DB Snatch (45/30)|(35/20)

2 DBL DB Hang Squat Clean

2 DBL DB Split Jerks

-Rest 1:00-

AMRAP x 3 MINUTES

1 DBL DB Snatch (45/30)|(35/20)

1 DBL DB Hang Squat Clean

1 DBL DB Split Jerks
Score is combined rounds and reps from both AMRAPs.

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