Thursday, April 29th 2021

29. April 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

12 In and out squats

20 Plate Jumps

10 Jumping lunges

B. Mobility

Foam roller wall slide

10 repetition slow and controlled

https://www.youtube.com/watch?v=VUOVGr8cao0

C. Specific

1 set

-5 Banded wall-slides, slow and controlled

-10 HS hold scap push, facing wall

Then

3-5 reps on each movement

Metcon

A: Metcon (Time)

For time

100 cal bike/ski/row/run 2Km

30 strict hspu

50 overhead lunges @1×50/35lbs

60 hspu
KG: 22/16

Score: Time

TC: 22mins

Scaling options

Beginner

For time

75 cal bike/ski/row/run 1600m

30 DB strict press @moderate

50 overhead lunges @moderate

60 DB push press @moderate

Intermediate

For time

100 cal bike/ski/row/run 2Km

30 feet elevated piked hspu

50 overhead lunges @1×35/25lbs

30 hspu

Extra Accessory

Metcon (No Measure)

5 rounds

2 minutes Banded march @mod resistance

10/side Banded RDL

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