Monday, April 18th 2022

18. April 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. General

2 sets

30 sec Row or Bike

10 rotating scorpions

20 Fast in and out squats

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Activation

3 sets

10 DB pullovers @ light

10 Tall kneeling banded pull downs

https://youtu.be/TqFA_7jTMNQ

Gymnastics

A: Metcon (AMRAP – Reps)

Strict pull-up

5 x 7 reps

Rest 2 mins between sets
TC: 15 min

Score: total reps

Scaling options

Beginner

5 x 1-1-1 negatives

10 sec rest between reps

Intermediate

5x 5-7 Assisted Strict Pull Up

Perform

As written @weighted, across

Metcon

B: Metcon (Time)

Accumulate for time

150 Wall balls 20/14 lbs

*Every Break complete 10 TTB
TC: 16 min

Score: Time

Scaling options

Beginner

5 rounds

20 wall balls

10 Hanging knee raises

Intermediate

150 wall ball @ 14/10lbs

10 Toes to Eye Level

COMP

@ 30/20 lbs

Extra Accessory

Metcon (Weight)

Bulgarian Split Squat

Every 90 seconds for 12 minutes

1- 12 reps left leg

2- 12 reps right leg

With a barbell back rack

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