Saturday, May 15th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 10 BB good mornings 10 Alternating box step ups 50 Single unders* *Every 10 reps attempt a double under or a triple under B. Mobility World greatest stretch 2 sets of 10-15 rep/side C. Specific 3 sets 5...

Friday, May 14th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 30sec Bike/Row/Run 10 Banded T pull aparts B. Mobility Push-up plank to shoulder extension on parallette or boxes 10 repetitions C. Specific 2 sets 5 Scap pulls 5 Scap pushes 5 hand release push-ups 5...

Strength 3-2-1 (Week 4)

CrossFit8608 – StrengthStrengthA1: Bench Press (3-2-1)A2: Bench Press (max reps @ 50%)B1: Back Squat (3-2-1)B2: Back Squat (max reps @ 50%)C: Bent Over Row (3-2-1)C2: Bent Over Row (max reps @ 50%)D: Counterbalance Skater Squats...

Thursday, May 13th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 2 Rounds 60 seconds Row/Bike/Run/Ski @Easy 10 In and out squats 10 Samson lunges B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling...

Wednesday, May 12th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Row 150m 10 Alternating Curtsy lunges Row 200m 10 Rotating Scorpions B. Mobility 90/90 hip rotations 60sec C. Specific 2 sets 10 Banded OH squats 10 single leg glute bridge 5/5 Banded Y pullsStrengthA: Overhead...

Tuesday, May 11th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 2mins Easy Row, Bike, or Run B. Mobility PNF lat stretch on box 5 repetitions – 5 seconds pushing against the box with your elbows – 5 seconds stretch moving your chest toward the floor C. Specific 3 x...