Monday, April 12th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Hard B. Mobility Lateral banded hip mobilization + knee drive 2 sets of...

Sunday, April 11th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 30sec Row or Bike 10 rotating scorpions 30sec Row or Bike 10 rotating full squat T spine rotations 30sec Row or Bike B. Mobility Parallette extension 10-15 repetitions C. Specific 2 rounds 2 Beat swings + 2 Scap...

Saturday, April 10th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3mins Easy Ski/Bike/Row/Run -at the top of each min, breath hold for 3-5sec and resume with nose breathing. B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5...

Friday, April 9th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 3 rounds 30sec Row or Bike 30 sec Inchworms B. Mobility Rotating scorpions 60 seconds C. Specific 3 sets 5 x 1&1/4 push-ups* 5 Bench press @ascending * https://youtu.be/Ud9_7anNdjU *Beginners can do these...

Thursday, April 8th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 400m Run or 500m Row B. Mobility Split stance Banded T spine rotation 10/10 C. Specific 3 sets 20sec of double unders 20sec of Banded good mornings 3 box jumps, ascending in height each setMetconA: Metcon (AMRAP...

Wednesday, April 7th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 2min Row @easy-moderate 30sec Banded T pull aparts 30sec Air squats B. Mobility 90/90 hip rotations 60sec C. Specific 2 sets 10 Banded OH squats 10 single leg glute bridge 5 Tempo squat with empty bar @3sec...

Tuesday, April 6th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General Row 30sec 25′ samson stretch lunges Row 45sec 10 PVC shoulder dislocates B. Mobility Quadruped rear shoulder stretch 30sec/side C. Specific 2 sets 3-5 No hook grip, no contact muscle snatch 3-5 Hang power...

Monday, April 5th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 1set 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm C. Specific 2 sets 3-5 Hang clean pull 3-5 Tall power cleans 3-5 Front...

Sunday, April 4th 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 400m Run -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 Quads/Hamstrings C. Specific 2 sets...

Saturday, April 3rd 2021

CrossFit8608 – WODWarm-up (No Measure)A. General 60sec Row/Bike/Run/Ski @ easy 30sec Air squats 60sec Row/Bike/Run/Ski @ Moderate 30sec Banded Y pulls 60sec Row/Bike/Run/Ski @ Hard B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while...