Sunday, May 2nd 2021

2. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

60sec Row or Bike

10 rotating scorpions

10 rotating full squat T spine rotations

30sec Row or Bike

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

https://www.youtube.com/watch?v=-CiWQ2IvY34

C. Specific

AMRAP 5mins

5/5 Front rack bulgarian split squats

5/5 Spiderman stretch

5/5 single arm DB push press

5 Scap pulls + 5 Beat swings

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 25minutes

80 Double unders

20 Pull-ups

20 box jump overs @30/24″

20 Push press @135/95lbs
KG: 60/42

Score: Rounds + reps

Scaling options

Beginner:

Amrap 25

80 Single unders*

20 Jumping pull-ups

20 box jump overs @moderate

20 Push press @light-moderate

*attempt a double under every 10-20reps

Intermediate:

Amrap 25

40 Double unders

10 Pull-ups or 20 assisted pull-ups

20 box jump overs @24/20″

20 Push press @115/75lbs

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