Saturday, September 17th 2022

17. September 2022

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CrossFit8608 – WOD

Warm-up (No Measure)

A. Warm-up Games

Choose your own adventure:

-Smack

-Under the bridge

-funnel tag

-pizza tag

-Coach says

-etc

https://www.youtube.com/results?search_query=crossfit+warm+up+games

B. Activation

3 sets

5/5 Single arm, single leg DB RDL’s

5 Hanging straight leg raises

10 Alternating curtsy lunges

50 ft A skip + 50ft gradual sprint

Metcon

A: Metcon (Time)

For time,

1,600m Run

70/60 Cal Row

50 DB FR Walking lunges @ heavy

200m Famer’s carry 2x 24/20kg KB
TC: 30 min

Score: Time

Scaling Options

Beginner

1,000m Run

50/40 Cal Row

50 DB Front rack walking lunges @heavy

100m Famer’s carry

Intermediate

1,200 m Run

70/60 Cal Row

50 DB Front rack walking lunges @heavy

100m Famer’s carry

Perform

For time,

1,600m Run

50 Cal Row

50 Front rack walking lunges @heavy

100′ HS walk

A2: Metcon (Time)

Team Version

In teams of 2

For Time

1600m Run (Together)

140/120 Cal Row (switch @ 20 cal)

100 DB FR Walking Lunges (Switch @ 10)

400m Farmer’s Carry (switch as needed)

Extra Accessory

Metcon (Checkmark)

Tall kneeling hold on Swiss ball

5 x 30 seconds

Rest as needed between sets
If you do not have Swiss ball, you can sub with: tall kneeling bear hug hold with sandbag or dball or KB in goblet position

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