Tuesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)2 ROUNDS :30 Lying Banded Hamstring Stretch (R) / (L)* :30 Alt Groiners *Band around midfoot, lay back and extend banded leg up leaving other leg on the ground AMRAP x 7 MINUTES 10 Scap Push-Ups 10 Scap Pull-Ups 10...

Monday

CrossFit8608 – WODWarm-upWarm-up (No Measure)3 ROUNDS 2 Wall Walks 10 DB Plank Taps 6/6 DB Arnold Press 8 Up DownsStrengthShoulder Press (2RM)ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press (Score is Weight)WorkoutMetcon (No Measure)EMOM x 15...

Sunday

CrossFit8608 – WODWarm-upWarm-up (No Measure)2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- 2 SETS 100m Run 10 Med Ball Front Squats 5 Box Jumps -:30 Rest b/t...

Saturday

CrossFit8608 – WODWarm-upWarm-up (No Measure)1 SET 1:00 Cat Cow 1:00 Inch Worms 1:00 Alt. Groiners 1:00 Plank Into… 2-3 ROUNDS 10 Scap Pull-Ups 5 Empty Barbell Slow Good Mornings 10 Empty Barbell Bent Over Rows 5 Empty Barbell Slow RDLStrengthDeadlift...

Friday

CrossFit8608 – WODWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single Unders 20 Reverse Lunges 10 Kang SquatsWorkoutMetcon (Time)5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges...

Thursday

CrossFit8608 – WODWarm-upWarm-up (No Measure)GENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap...

Wednesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 BB Deadlift 10 Elbow Punches 5 Muscle Clean Following the warm-up go into your Clean progression. After the Clean...

Tuesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)3 ROUNDS :45 Row 10 Slam Ball Deadlift 5 Push-Up to Pike 5/5 Single Arm Slam Ball Press Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options.SkillMetcon...

Monday

CrossFit8608 – WODWarm-upWarm-up (No Measure)GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs SNATCH WARM-UP — Hybrid-Burgener Progression w/ Empty Barbell 2 SETS… 5-7...

Sunday

CrossFit8608 – WODWarm-upWarm-up (No Measure)FOR QUALITY (but quickly! 8:00 CAP) 25/20 Cal Row 8 Burpees 20/17 Cal Row 10 DB Deadlifts 15/12 Cal Row 10 DB Power Cleans 10/8 Cal Row 10 DB Front Squats 5 Cal Row 10 DB Thrusters Into… 4:00 Foam Roll Upper...