Saturday, February 27th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 5min Bike, row, ski, or run *every min complete 3-5 burpees B. Mobility Prayer stretch with foam roller 3 x 5-10 breaths while holding the stretch Time:6:50—> C. Specific 2 sets 5 scap pulls 5 beat swings 5...

Friday, February 26th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Row 2mins 2 rounds 10/side lying clam shell 10 alternating cossack squats B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Specific Build to a heavy 3 hang...

Thursday, February 25th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 2 rounds 12/9 cal Row/Bike/Ski or 200m Run @Easy 50′ Walking Lunges + twist 10 Single Leg DB RDL B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg C. Specific AMRAP...

Wednesday, February 24th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Mobility PNF lat stretch on floor 10 rep/arm – Contraction for 7-10 seconds –...

Tuesday, February 23rd 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 25’/25′ Single arm OH Carry 5/5 Single Arm Bent Over Row B. Mobility Prone PVC press 10-15 repetitions C. Specific 2 sets 5 Banded wall-slides, slow and...

Monday, February 22nd 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Row 150m 25′ samson stretch lunges Row 200m 25′ Banded Monster Walk B. Mobility 90/90 hip rotations 12 rotations (6/6) C. Specific Build to a heavy thruster between each set: 5 wall balls 5...