Events

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 https://youtu.be/wW-GAz2CTCM C. Specific -50' A skips -50' Run -3-5 strict press/push-ups -3-5 Pause...

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,...

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) https://youtu.be/dMsXx_Qqpj0 C. Specific Goblet squat...

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...

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 https://youtu.be/-3S0gZ3xL10 C. Activation 2 rounds 8 x 1 & 1/2 strict press 8 bottom up KB...

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 chest over...

CrossFit8608 - WODWarm-up (No Measure)A. General 2 sets 30 sec Row or Bike 10 rotating scorpions 20 Fast in and out squats B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and...

CrossFit8608 - WODWarm-up (No Measure)A. General 3 rounds 1min Bike-Row-Ski-100m Run -10 Alternating Scorpions B.Specific 2 sets 5/5 single arm DB floor press 30sec Banded shoulder activation* https://youtu.be/6z7c22hFBjYStrengthA: Metcon (Weight)DB Bench press...

CrossFit8608 - WODWarm-up (No Measure)A. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises on a box* https://youtu.be/67jI0e8x2T8 B. Metcon Prep 3 sets 5 beat swings + 5...