Saturday, April 16th 2022

16. April 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

1 min row or bike @easy

5 Inchworms

45 sec row or bike @mod

7 mini band wall slides

30 sec row or bike @hard

10 alternating Y arm raises on a box*

https://youtu.be/67jI0e8x2T8

B. Metcon Prep

3 sets

5 beat swings + 5 Jumping pull-ups*

5 Russian swings + 5 KB swings

30 seconds of double unders

5 Banded OHS + 5 OHS @ascending

Box Butterfly progressions:

https://youtu.be/OaGzG7Ynius

Metcon

A1: Metcon (Time)

Regionals 2011- Event 4

For time

100 Pull-ups

100 Kettlebell swings 24/16kg

100 Double-unders

100 Overhead squats 95/65lbs
KG:45/30 KG

TC:25 min

Score: Time

Scaling options

Beginner

70 Ring Rows

70 Russian Kettlebell swings (Moderate)

70 Single-unders

70 OH Squat (Light)

Intermediate

80 Pull-ups

80 Kettlebell swings (24 / 16 kg)

60 Double Unders

80 Overhead squats (45 / 35 lbs)

Perform

As written

A2: Metcon (Time)

Team Version

With a partner complete the following

For time

150 Pull-ups

150 Kettlebell swings 24/16kg

150 Double-unders

150 Overhead squats 95/65lbs

– Athletes must switch who’s working every 15 reps

Extra Accessory

Metcon (Weight)

Single leg, lateral med ball toss against wall

6 x 5/5

()

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