Thursday, June 10th 2021

10. Juni 2021


CrossFit8608 – WOD

Warm-up (No Measure)

A. General


Odd: Bike/Row/Ski

Even: 1 moderate height box jump 3,5,7 sec

B. Mobility

PNF hamstring stretch


5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

C. Specific

2 sets

-5/5 Airplanes

-7/7 Pause bulgarian split squats

-9 Band pull aparts


A: Deadlift (3 x 5 @75-80%)

Rest 2-3mins between sets

Score: Heaviest set

TC: 12mins

Scaling options


3 x 3-5@moderate + tempo (4sec down)


As written


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20minutes


KB swings 32/24Kg

Box jumps 30/24″
Score: Total rounds + reps

Scaling options


Amrap 20

Russian KB swings @light-mod

Box jumps @moderate

reps @3,6,9, ect..


Amrap 20

KB swings @24/16Kg

Box jumps @24/20″

reps @3,6,9, ect..

Extra Accessory

Metcon (No Measure)

Cool down 3-4 minutes on bike or rower

5min Lower Body Stretch


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