Friday, July 23rd 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 30 sec Row or Bike 30 sec Inch worms B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 10 sec Wall facing HS hold 5 Bench press @ascendingGymnasticsA: Metcon (Weight)3 sets 5-10 Bench press...

Thursday, July 22nd 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 60sec Row/Bike/Run/Ski @ easy 30sec Pause Air squats 60sec Row/Bike/Run/Ski @ Moderate 30sec Scap pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the...

Wednesday, July 21st 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 3 sets 6/6 bulgarian split squats 8/8 single leg glute bridges 1 Back...

Tuesday, July 20th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3min Row or Bike @increasing intensity Then 3 sets 3 push-up to downward dogs 5 V-ups 7 Pause ring rows 9 Seated piked leg raises B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while...

Monday, July 19th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 60sec Row 30sec Worlds greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Specific -5 snatch lift offs -5 Snatch high pulls -5 OHS -5 tall Snatches -5 tempo...

Sunday, July 18th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 5mins Row or Bike -Gradually building pace from easy to hard @nose breathing B. Mobility Soft tissue mobilisation With a barbell, a foam roller or a LaCrosse ball 45-60 seconds/side Lats or pecs C. Specific Amrap...