Wednesday, October 21st 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 1min Easy Row or Bike or Mountain climbers 30sec Rotating Scorpions 1min Moderate Row or Bike or Mountain Climbers 30sec Full squat T-spine rotation 1min Hard Row or Bike or Mountain Climbers B. Mobility Hip 90/90...

Tuesday, October 20th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 1min Bike or Row @increasing intensity 30sec Curtsy Lunges B. Mobility PNF box lat stretch 60sec – 5 seconds contraction pushing against the box with your elbows – 5 seconds stretch moving...

Monday, October 19th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 3min Row or Bike @increasing intensity on each min B. Specific 1 set -30sec T-spine squat rotation* -5/side Jumping Bulgarian split squats -5 Tempo Back Squats/Air squats @4.3.X.0...

Sunday, October 18th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 400m Run -Gradually building pace from easy to hard @nose breathing B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off C. Specific 3 sets – A skips + 50ft sprint – Butt kicks + 50ft sprint – 200m...

Saturday, October 17th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General EMOM x 9 1. 60sec Bike or Row @ nose breathing 2. 30sec in and out plate hops 3. 30sec Downward dog hold B. Specific 2 sets 5 Banded Y OH Squat* 5/leg Glute bridge 5 Box Jump + step down B2. Specific Jerk Drills...

Friday, October 16th 2020

CrossFit8608 – WODWarm-up (No Measure)A. General 3mins Row or Bike @increasing intensity on each min B. Mobility Single leg frog stretch 10 repetitions/side C. Specific Gymnastic Positioning 1. EMOM x 3 5 Scap pulls + hollow contraction 2. EMOM x 3 3 Jump to...