Sunday, April 24th 2022

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 -50′ A skips -50′ Run -3-5 strict press/push-ups -3-5 Pause front squats...

Saturday, April 23rd 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 20 seconds Row/Bike/Run/Ski @Easy 10 seconds Row/Bike/Run/Ski @Hard B. Mobility PNF lat stretch on bench or any other object 5 x 7 seconds pushing with your elbows against the box 7 seconds stretching,...

Friday, April 22nd 2022

CrossFit8608 – WODWarm-up (No Measure)A. General EMOM 4 mins: Min 1- 6 alternating dynamic spiderman stretch + 6 Full squat T spine rotations Min 2: Run 100m B. Mobility 90/90 hip rotations 12 rotations (6/6) C. Specific Goblet squat hold + shift 3 x 10 seconds...

Thursday, April 21st 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 1 min Row @easy 10 sec Bottom of ring dip hold 45 sec Row @moderate 10 sec Ring support hold (top of dip) 30 sec Row @hard B. Specific 5 Muscle Clean (Focus on leg drive and proper bar path) 5 Tall Power clean 5...

Wednesday, April 20th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 2 mins Bike/Row/Ski @increasing intensity B. Mobility Front rack bent elbow stretch 2 x/side 5sec contract + 5 sec relax C. Activation 2 rounds 8 x 1 & 1/2 strict press 8 bottom up KB press per arm D. Bar mu...

Tuesday, April 19th 2022

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 30 second Row/Bike/Ski 25′ Walking Lunges + twist 10 Single Arm/Leg DB RDL B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the...