Saturday, May 15th 2021

15. Mai 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

3 rounds

10 BB good mornings

10 Alternating box step ups

50 Single unders*

*Every 10 reps attempt a double under or a triple under

B. Mobility

World greatest stretch

2 sets of 10-15 rep/side

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

C. Specific

3 sets

5 Tall box jumps

10 Pause air squats

15 KB sumo deadlift high pulls

Metcon

A1: Metcon (Time)

5 rounds

20/16 Cal Row

15 Burpee box jump overs 30/24″

30 Wall Ball @20/14
KG: 9/6

Score: Time

TC: 25mins

Scaling options

Beginner

5 rounds

10/8 Cal Row

10-15 Burpees

15 Wall Ball @20/14

Intermediate

5 rounds

15/12 Cal Row

15 Burpee box jump overs 24/20″

25 Wall Ball @20/14

COMP

Every 4 minutes for 20 minutes

20/16 Cal Row

10 Burpees over wall @48“

20 Wall Ball @20/14

A2: Metcon (Time)

Team Version

One person working at a time, partitioning reps however you’d like, complete the following for time:

150 Cal Row

100 Burpee box jump overs 30/24″

200 Wall Ball @20/14

*While one partner is rowing, the other must be holding a plank

Extra Accessory

Metcon (No Measure)

3 rounds

8 Glute ham raise

10-20 sec L-sit Hold

Rest as needed

OR

Murph prep

with a weighted vest

50 pull-ups

100 Push-ups

150 Air squats

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