Sunday, June 6th 2021

6. Juni 2021

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

400m Run or 500m Row @easy

B. Mobility

Split stance Banded T spine rotation

10/10

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

C. Specific

3 sets

50ft butt kicks + 100m Run@hard*

5 push-up to downward dog

10/10 Banded monster walks

10 Banded squats @just below knee

*This sequence helps athletes to stay on toes

Metcon

A: Metcon (Time)

5 rounds

15 Back squats @155/105lbs

100m Run

20 Push-ups

100m Run

Rest 3mins, then

3 Rounds

400m Run

50 air squats
KG: 70/45

Score: Total time for all work

TC: 27min

Scaling options

Beginner

5 rounds

15 Back squats @light-mod

100m Run

10-20 kneeling push-ups

100m Run

Rest 3mins, then

3 Rounds

200m Run

25-50 air squats

Intermediate

As written, excluding:

Back squat @115/75lbs

Push-ups 15-20 reps

Air squat 30-50 reps

Cool down

()

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